Coconut

Usage

Fruit salads, baked desserts, puddings, custards and pies.

Selection

Good quality coconuts will be juice heavy for their size. You can hear the milk inside a coconut when it is shaken.

Avoid

Avoid coconuts without liquid inside or those with cracked husks and wet or moldy eyes.

Seasonal Information

Available year-round from Honduras, the Dominican Republic and Puerto Rico peaking from September through April.

Coconut Nutritional Information

Serving Size: cocunut meat, raw (80g)

Amount Per Serving

Calories 283 Calories from Fat 224

% Daily Value*

Total Fat 27g  41%

Saturated Fat 24g  119%

Cholesterol 0mg  0%

Sodium 16mg  1%

Total Carbohydrate 12g  4%

Dietary Fiber 7g  29%

Potassium 400mg  10%

Sugars 5g

Protein 3g

Vitamin A 0%

Vitamin C 4%

Calcium 1%

Iron 11%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Source: PMA’s Labeling Facts

Coconut meat is very low in Cholesterol and Sodium. It is also a very good source of Manganese.

Coconut Tips & Trivia

* To crack coconuts, pierce on or two of the eyes and drain the milk. * Place in the freezer for an hour, or in a 350°F. oven for 20-30 minutes. Remove from the oven and allow to cool. * Wrap the coconut with a dish towel and tap all over with a hammer. * The meat is now ready to be cut out, shredded or grated in a blender or food processor.