International · Easy
Fresh Coconut Salad
A quick, everyday preparation showcasing coconut. Ready in under 30 minutes with pantry staples.
Prep 10m · Cook 15m · Serves 2
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fruits
Coconut
Coconut — a popular tropical fruit. Buying guide, nutrition, health benefits, glycemic index and 25+ recipes coming soon.
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Dietary
VeganVegetarianGluten-Free
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Where to buy Coconut right now
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Basic Information
Common nameCoconut
Categoryfruits
Health Benefits
Major benefits
- Rich in vitamin C, potassium and antioxidants that support the immune system.
- Provides natural fiber for healthy digestion and steady energy release.
- Polyphenols and flavonoids help reduce inflammation and protect heart health.
EvidenceConsensus among USDA, NIH and WHO reviews is that coconut contributes positively to a balanced eating pattern when consumed in appropriate portions.
Nutrition (per 100 g)
calories60
protein g0.7
carbs g15
fiber g2.4
sugar g10
fat g0.3
Storage
RefrigerationStore ripe fruit in the refrigerator crisper drawer to slow further ripening.
Shelf lifeKeep unripe fruit on the counter, away from direct sunlight, to finish ripening.
Safety notesRinse only just before eating — moisture speeds spoilage.
Preservation
Store ripe fruit in the refrigerator crisper drawer to slow further ripening.Keep unripe fruit on the counter, away from direct sunlight, to finish ripening.Rinse only just before eating — moisture speeds spoilage.
Recipes (5)
International · Easy
Coconut Smoothie Bowl
A quick, everyday preparation showcasing coconut. Ready in under 30 minutes with pantry staples.
Prep 10m · Cook 15m · Serves 2
International · Easy
Roasted Coconut with Yoghurt & Honey
A quick, everyday preparation showcasing coconut. Ready in under 30 minutes with pantry staples.
Prep 10m · Cook 15m · Serves 2
International · Easy
Coconut Chia Pudding
A quick, everyday preparation showcasing coconut. Ready in under 30 minutes with pantry staples.
Prep 10m · Cook 15m · Serves 2
International · Easy
Grilled Coconut with Lime & Mint
A quick, everyday preparation showcasing coconut. Ready in under 30 minutes with pantry staples.
Prep 10m · Cook 15m · Serves 2
Cook it · 12 recipes
Thai · Thailand · Intermediate
Slow-Cooker Beef Massaman Curry
Rich Thai-Muslim curry with tender beef, potatoes and roasted peanuts.
255m · Serves 6
Latin American · Brazil · Intermediate
Brazilian Moqueca
Vegan take on Brazil’s traditional stew with coconut milk and bell peppers.
55m · Serves 4
Kerala · India · Intermediate
മീൻ മൊലി (Fish Molee)
A mild, creamy fish curry rich with coconut milk.
40m · Serves 4
Thai · Thailand · Intermediate
Thai Green Curry
Aromatic coconut milk curry with Thai spices perfect for weeknight dinners.
50m · Serves 4
African · Nigeria · Intermediate
Jollof Rice
Spicy and vibrant rice dish with tomatoes and peppers.
60m · Serves 4
Indian · India · Intermediate
Idli with Coconut Chutney
Steamed rice cakes served with a refreshing coconut chutney.
505m · Serves 4
Kerala · India · Intermediate
അപ്പം (Appam)
Lacy, soft-centered rice pancakes for a classic meal.
340m · Serves 4
Thai · Thailand · Beginner
Mango Sticky Rice
A luscious coconut-infused indulgence with fresh mango.
45m · Serves 4
Thai · Thailand · Beginner
Thai Coconut Soup
A creamy coconut soup with a burst of lime and spice.
45m · Serves 4
Kerala · India · Beginner
അവിയല് (Avial)
A mixed vegetable dish with aromatic coconut sauce.
40m · Serves 6
Thai · Thailand · Beginner
Thai Green Curry with Vegetables
A fragrant and spicy coconut curry with fresh vegetables.
45m · Serves 4
Kerala · India · Intermediate
അഡ് (Ada)
Sweet rice pancake filled with jaggery and coconut.
45m · Serves 4
Read more · 3 articles
fruits
Coconut Oil
Coconut oil offers unique culinary and cosmetic benefits with its perceived "superfood" status. Current scientific consensus suggests that for cardiovascular health, oils rich in unsaturated fats are generally preferable as primary cooking oils.
fruits
Protein Pancake with Oats or Millets
These protein-packed pancakes are made with oats, bananas, dates, nuts, and eggs, grated coconut, offering a healthy and filling breakfast option. The natural sweetness from bananas and dates makes them a no-sugar-added treat, and they can be customized with different flours and nuts.
fruits
Coconut - Coconut Juice
Coconuts are incredibly versatile fruits, celebrated for their culinary, nutritional, and cosmetic uses. From the flesh to the water and oil, each part of the coconut has unique benefits and applications. Here's an introduction to coconuts, coconut oil, and coconut juice:
Interesting Facts
- Fruits have been part of the human diet for at least 60,000 years.
- Ripening is a hormonal process triggered by ethylene gas released by the fruit itself.
- The color of a fruit's flesh usually indicates its dominant antioxidant family.
- Most fruits ship best at 85–95 % relative humidity.
- Freezing fresh fruit at peak ripeness preserves most nutrients for up to 12 months.
Frequently Asked Questions
Is Coconut healthy?
Yes — Coconut is generally considered a nutritious addition to a balanced diet when consumed in appropriate portions.
How should I store Coconut?
Follow the storage guidance above. Most fresh varieties benefit from refrigeration; shelf-stable versions keep in a cool, dry cupboard.
Can I freeze Coconut?
Many forms of Coconut freeze well. Portion into freezer bags, label with the date, and use within 3 months for best flavor.
What does Coconut pair well with?
Consult the recipe suggestions above — Coconut usually pairs beautifully with fresh herbs, citrus, or a matching regional cuisine.
Where does Coconut come from?
Coconut is produced or sourced in a variety of regions worldwide. Local farmers' markets are often the freshest option.
Profile source: seed-stub · updated 8/6/2026
