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Coconut, packaged - nutritional information
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Coconut, packaged

🔥 456 Calories
💪 3.1g Protein
⚡ 51.8g Carbohydrates
🥑 28g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Coconut, packaged
Energy density
Dense
456 kcal per 100g
Macro energy profile
Balanced
3% Protein · 44% Carbohydrates · 53% Fat
Glycemic profile
Low GI
GI 45 · GL 8.5
Notable signals
Very high in fiberHigh in fatHigh in sugarUSDA data

Nutritional Information

456
kcal/100g
Protein
3.1g
Carbohydrates
51.8g
Fat
28g
Glycemic Index:
45

About Coconut, packaged

Coconut, packaged, refers to the dried flesh of the coconut fruit, which is native to tropical regions worldwide. This versatile ingredient is derived from the mature fruit of the coconut palm, Cocos nucifera, and is widely used in culinary applications across various cultures. Its rich flavor and distinct texture make it a popular choice in both sweet and savory dishes, as well as in beverages and snacks. Beyond its culinary appeal, coconut has also been celebrated for its potential health benefits, making it a staple in many diets. Nutritionally, packaged coconut is high in calories, providing approximately 456 calories per 100 grams, primarily from healthy fats. It contains about 3.10 grams of protein and 51.80 grams of carbohydrates, including natural sugars. The fat content, at 28.00 grams per 100 grams, is largely composed of medium-chain triglycerides (MCTs), which are known for their quick digestibility and potential health benefits. Coconut is often used in vegan and gluten-free recipes, smoothies, desserts, and as a topping for various dishes, making it a versatile ingredient in modern nutrition.

Health Benefits

Supports heart health due to the presence of medium-chain triglycerides (MCTs).
May aid weight management by promoting satiety and fat burning.
Contains dietary fiber, which supports digestive health.
Rich in antioxidants that help combat oxidative stress.
May support brain health through MCTs, which provide a quick energy source for the brain.
Can enhance skin health when used topically or consumed.
May boost energy levels due to its unique fatty acid profile.
Supports immune function due to lauric acid found in coconut.
Can improve cholesterol levels by increasing HDL (good) cholesterol.
Provides a source of quick energy, making it a good snack for athletes.

Recommended Food Pairings

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Coconut and pineapple - This tropical combination enhances sweetness and adds a refreshing flavor.
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Coconut and dark chocolate - The rich taste of dark chocolate complements the sweetness of coconut.
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Coconut and curry - Coconut milk can add creaminess and balance the spiciness of curry dishes.
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Coconut and almond - This pairing offers a crunchy texture and nutty flavor, great for snacks.
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Coconut and oats - Adding coconut to oatmeal provides flavor and healthy fats, making for a filling breakfast.

How to Consume

Serving size
Recommended serving is 30g, approximately 1/4 cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Add shredded coconut to smoothies for added texture and flavor.
  • •Use coconut milk as a dairy alternative in recipes.
  • •Incorporate coconut into baked goods like muffins and cookies.
  • •Top yogurt or oatmeal with coconut for a nutritious breakfast.
  • •Use coconut oil for cooking as a healthier fat option.

Selection & Storage

How to choose:

  • ✓Look for packaged coconut that is unsweetened to avoid added sugars.
  • ✓Select products that are free from preservatives and additives.
  • ✓Choose organic options when possible for fewer chemicals.
  • ✓Check the packaging for freshness dates and signs of moisture.
Storage
Store in a cool, dry place, ideally in an airtight container to prevent moisture exposure.
Shelf life
Shelf life is approximately 6-12 months when stored properly.

Warnings & Contraindications

  • ⚠️Individuals with nut allergies should consult a healthcare provider before consuming.
  • ⚠️People with pancreatitis or other digestive issues may need to limit intake.
  • ⚠️Excessive consumption of coconut may lead to increased calorie intake, impacting weight management.
  • ⚠️Overconsumption may cause digestive discomfort due to high fiber content.

Frequently Asked Questions

How many calories does Coconut, packaged have?

Coconut, packaged, contains approximately 456 calories per 100 grams, making it a high-calorie food primarily due to its fat content.

Is Coconut, packaged healthy?

Yes, Coconut, packaged can be healthy when consumed in moderation. It is rich in fiber, healthy fats, and various nutrients that can support heart health, digestion, and energy levels.

How should Coconut, packaged be stored?

Coconut, packaged should be stored in a cool, dry place in an airtight container. This helps prevent moisture absorption, which can lead to spoilage. Properly stored, it can last for 6-12 months.

What are the benefits of eating Coconut, packaged?

Eating Coconut, packaged offers several benefits, including supporting heart health due to MCTs, providing dietary fiber for digestive health, and offering a quick energy source. It also contains antioxidants that help protect against oxidative stress.

How much Coconut, packaged can I eat per day?

A recommended serving size is about 30 grams, or roughly 1/4 cup, a few times per week. Adjust based on your dietary needs and caloric intake.

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