Nuts
Mature
Mature whole coconuts are hard-shell fruit with thick oily white meat—the default for grating, pressing milk, drying, and oil. Residual water is less the point than flesh yield. Choose heavy, sound nuts without cracks or ferment smells. Once cracked, use flesh soon or dry it deliberately; warm wet meat spoils. Mature fruit is not a young drinking coconut under another name—recipes for jelly and water do not transfer.
Track this ingredient
Characteristics
Preparations
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 50.7 g
- Saturated Fat 7.24 g
- Trans Fat 0 g
- Monounsaturated Fat 28.4 g
- Polyunsaturated Fat 14.7 g
- Cholesterol 0 mg
- Sodium 4.82 mg
- Salt 0.01 g
- Total Carbohydrate 17.7 g
- Dietary Fibre 8.22 g
- Total Sugars 3.84 g
- Complex / starch 4.9 g
- Protein 18.8 g
- Water 3.9 g
- Energy 608 kcal
- Water 3.9 g
- Carbohydrates 17.7 g
- Protein 18.8 g
- Fat 50.7 g
- Saturated Fat 7.24 g
- Monounsaturated Fat 28.4 g
- Polyunsaturated Fat 14.7 g
- Omega-3 1.47 g
- Vitamins 87.1 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.22 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 2.14 mg
- Vitamin B5 — Pantothenic Acid 0.53 mg
- Vitamin B6 0.16 mg
- Vitamin B7 — Biotin 15.6 µg
- Vitamin B9 — Folate 41.2 µg
- Vitamin C 2 mg
- Vitamin E 5.05 mg
- Vitamin K 5 µg
- Minerals 422 mg
- Major Minerals 421 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.22 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 2.14 · vitamin-b5-pantothenic-acid: 0.53 · vitamin-b6: 0.16 · vitamin-b7-biotin: 15.6 · vitamin-b9-folate: 41.2 · vitamin-e: 5.05 · vitamin-k: 5 ·
Minerals
Mature of Coconut: composition reflects this culinary part relative to the whole ingredient.
History
Austronesian and coastal cultures depended on coconut for food, drink, fibre, and oil.
Colonial trade spread coconut cultivation and copra economies across the tropics.
Desiccated coconut and refined coconut oil industrialised bakery and frying fats.
Virgin coconut oil, plant milks, and hydration culture renewed global coconut demand.