Nuts
Young
Young whole coconuts are drinking-stage fruit prized for clear water and jelly flesh, not for thick grating meat. Shake for free liquid; serve cold the same day when possible. Sour, yeasty, or flat aromas mean reject. These nuts spoil faster than mature hard-shell stock once cut. Do not buy young drinking fruit expecting desiccated-coconut performance in cookies. Pair water and jelly from the same nut for the classic experience.
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 50.4 g
- Saturated Fat 7.21 g
- Trans Fat 0 g
- Monounsaturated Fat 27.7 g
- Polyunsaturated Fat 14.4 g
- Cholesterol 0 mg
- Sodium 4.99 mg
- Salt 0.01 g
- Total Carbohydrate 17.2 g
- Dietary Fibre 8.45 g
- Total Sugars 3.96 g
- Complex / starch 4.79 g
- Protein 18.9 g
- Water 4.01 g
- Energy 570 kcal
- Water 4.01 g
- Carbohydrates 17.2 g
- Protein 18.9 g
- Fat 50.4 g
- Saturated Fat 7.21 g
- Monounsaturated Fat 27.7 g
- Polyunsaturated Fat 14.4 g
- Omega-3 1.44 g
- Vitamins 78.3 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.19 mg
- Vitamin B2 — Riboflavin 0.14 mg
- Vitamin B3 — Niacin 1.88 mg
- Vitamin B5 — Pantothenic Acid 0.47 mg
- Vitamin B6 0.14 mg
- Vitamin B7 — Biotin 13.7 µg
- Vitamin B9 — Folate 36 µg
- Vitamin C 2 mg
- Vitamin E 4.41 mg
- Vitamin K 4.4 µg
- Minerals 332 mg
- Major Minerals 331 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.19 · vitamin-b2-riboflavin: 0.14 · vitamin-b3-niacin: 1.88 · vitamin-b5-pantothenic-acid: 0.47 · vitamin-b6: 0.14 · vitamin-b7-biotin: 13.7 · vitamin-b9-folate: 36 · vitamin-e: 4.41 · vitamin-k: 4.4 ·
Minerals
Young 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.