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Coconuts
Coconut milk is popular in Indian cuisine, where it is used in curries,
sauces, and desserts.
The coconut is the fruit of the coconut palm tree. The coconut contains an edible pulp that
is a popular food and is used to make creamy white coconut milk. The sweet water liquid in the
center of the coconut is known as coconut water.
Varieties
Coconuts are grown in tropical regions where they grow wild, but they are also cultivated
in Thailand, India, Indonesia, and Mexico. The coconut comes from the coconut palm (Cocos
nucifera), which is grown primarily in Malaysia as well as Hawaii, the Pacific Islands,
and parts of India and South America.
Buying and storing tips
To choose a fresh coconut, shake it to be sure it contains water in the hollow center. Look
for coconuts that are without cracks and contain firm, mold-free “eyes.” Unopened,
fresh coconuts will keep at room temperature for up to three months. Fresh coconut pulp can be
kept refrigerated for up to a week; it also freezes well for up to nine months. Dried coconut
should be kept in a tightly sealed container and stored in a cool, dry place.
Availability
Fresh coconut is available year-round. It is also available dried, grated, and flaked, both
sweetened and unsweetened. Unsweetened, canned coconut milk is also available.
Preparation, uses, and tips
To use fresh coconut, it must first be removed from its hard exterior shell. Begin by
piercing the “eyes,” using an ice pick or other sharp implement. Pour out the
coconut water into a container and then crack open the coconut with a hammer. The pulp can
then be removed. Coconut can be used in both sweet and savory recipes. Dried, flaked coconut
is often used to decorate desserts. Coconut milk is used in a variety of ways and is
especially popular in Indian cuisine where it is used in curries, sauces, desserts, and other
dishes.
Nutritional Highlights
Coconut (meat, raw, unsweetened), 1 cup,
shredded
Calories: 283
Protein: 2.7g
Carbohydrate: 12.2g
Total Fat: 26.8g
Fiber: 7.2g
*Good source of: Iron (1.9mg), and Selenium (8.1 mcg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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