Coconut Meat 101: Nutrition, Benefits, How To Use, Buy, Store | Coconut Meat: A Complete Guide

What is Coconut Meat

Coconut meat, also known as coconut flesh, is the edible white part of a mature coconut. It is the solid, inner part of the coconut fruit that is typically used in various culinary applications. Coconut meat has a rich, creamy texture and a mildly sweet, nutty flavor. It is a versatile ingredient and can be used in both sweet and savory dishes.

Coconut meat can be consumed fresh or in various processed forms, such as shredded coconut, coconut flakes, and desiccated coconut. It is a common ingredient in a wide range of dishes, including curries, desserts, smoothies, and baked goods. It is also a key component in making coconut milk and coconut oil, both of which are widely used in cooking and food production.

Coconut meat is not to be confused with coconut water, which is the clear liquid found inside a young, green coconut. Coconut water is a refreshing beverage, while the meat is primarily used in cooking and baking.

Other Names of Coconut Meat

Coconut meat, also known as coconut flesh, goes by a few other names in different regions and cultures. Some of the common alternative names for coconut meat include:

1. Copra: Copra is dried, or “cured,” coconut meat. It is primarily used for extracting coconut oil.
2. Santol: In some Filipino cultures, the term “santol” is used to refer to grated coconut meat, often used in traditional dishes and desserts.
3. Niyog: In the Philippines, “niyog” is another term used to refer to coconut meat.
4. Kobbari: In parts of India, especially in South India, “kobbari” is a term for coconut meat.
5. Thengai: This is another South Indian term for coconut meat.
6. Lolo: In some Pacific island cultures, “lolo” is used to refer to coconut meat, which is a staple ingredient in their cuisine.
7. White Gold: Coconut meat, particularly when dried to make copra for oil extraction, has been referred to as “white gold” due to its economic significance in some tropical regions.

These alternative names may vary based on local languages and traditions. Coconut meat is a versatile and important ingredient in many culinary traditions around the world.

Nutritional Value of Coconut Meat

Here’s a basic overview of the nutritional value of 100 grams of raw, shredded coconut meat:

Nutrient	Amount per 100g
Calories	354
Total Fat	33.5 grams
Saturated Fat	29.7 grams
Trans Fat	0 grams
Cholesterol	0 milligrams
Sodium	20 milligrams
Total Carbohydrates	15 grams
Dietary Fiber	9 grams
Sugars	6.2 grams
Protein	3.3 grams
Vitamin C	3.3 milligrams
Calcium	14 milligrams
Iron	2.4 milligrams
Potassium	356 milligrams

It’s important to note that the nutritional content of coconut meat can vary slightly depending on factors such as the coconut’s maturity and how it’s prepared (fresh, dried, sweetened, etc.). Coconut is known for its high fat content, with a significant portion of those fats being saturated fats. While it provides essential nutrients, including fiber and various vitamins and minerals, it should be consumed in moderation as part of a balanced diet due to its calorie and saturated fat content.

Benefits of Coconut Meat

Coconut meat offers several potential health benefits when consumed as part of a balanced diet. Some of the benefits of coconut meat include:

1. Nutrient Rich: Coconut meat is a good source of essential nutrients, including dietary fiber, vitamins (such as vitamin C and various B vitamins), and minerals (such as potassium, magnesium, and iron).
2. Healthy Fats: While coconut meat is high in saturated fats, it primarily contains medium-chain triglycerides (MCTs), which are considered healthier fats. MCTs are easier to digest and may be used for energy rather than stored as body fat.
3. Digestive Health: The dietary fiber in coconut meat can support digestive health by promoting regular bowel movements and preventing constipation.
4. Weight Management: Some research suggests that the MCTs in coconut may help with weight management by promoting feelings of fullness and potentially increasing calorie expenditure.
5. Heart Health: Despite being high in saturated fat, some studies suggest that the specific types of saturated fats in coconut may not have the same negative impact on heart health as other sources of saturated fats. However, moderation is still recommended.
6. Antioxidants: Coconut meat contains antioxidants that can help combat oxidative stress in the body, potentially reducing the risk of chronic diseases.
7. Improved Blood Sugar Control: Some research has shown that the MCTs in coconut may help improve insulin sensitivity, which can be beneficial for individuals with type 2 diabetes.
8. Skin and Hair Health: The fats and vitamins in coconut meat can contribute to healthier skin and hair when used both internally and externally. Coconut oil, derived from coconut meat, is a popular choice for skin and hair care.
9. Bone Health: Coconut meat contains minerals like magnesium and calcium, which are important for maintaining strong and healthy bones.
10. Immune Support: The vitamins and antioxidants in coconut meat may help support the immune system.

It’s important to note that while coconut meat can be part of a healthy diet, it should be consumed in moderation due to its calorie and saturated fat content. Additionally, individual responses to coconut may vary, so it’s a good idea to consult with a healthcare professional if you have specific dietary concerns or health conditions.

Varieties of Coconut Meat

Coconut meat can vary in texture, flavor, and appearance depending on the type of coconut and its maturity. There are two main types of coconuts from which coconut meat is derived, each with its own unique characteristics:

1. Young Coconut Meat (Tender Coconut Meat): This is the flesh from young, green coconuts, often referred to as “tender” or “immature” coconuts. It is typically softer, more translucent, and sweeter in flavor compared to mature coconut meat. Young coconut meat is often consumed fresh, and it is commonly found in tropical regions, especially in Southeast Asia. It’s a popular ingredient in refreshing beverages like coconut water and can be eaten as a snack.
2. Mature Coconut Meat: This is the flesh from fully mature coconuts, which have a brown, hard shell. Mature coconut meat is thicker, firmer, and has a more pronounced coconut flavor. It is commonly used in cooking and baking and can be found in various forms, such as shredded coconut, coconut flakes, and desiccated coconut. It is a versatile ingredient used in a wide range of sweet and savory dishes.

Within the category of mature coconut meat, there can be variations in terms of how it is prepared and used:

• Freshly Grated: Some recipes call for freshly grated mature coconut, which has a moist texture and can be used in various culinary applications.
• Dried: Coconut meat can be dried to create shredded or desiccated coconut, which is commonly used in baking and as a topping for desserts. Dried coconut has a longer shelf life and can be stored for extended periods.
• Toasted: Shredded or flaked coconut can be toasted to enhance its flavor and add a slightly nutty aroma. Toasted coconut is often used as a topping for desserts or in granola.
• Sweetened: Sweetened coconut meat is typically shredded or flaked coconut that has been coated with sugar. It is often used in sweet recipes like cookies and cakes.

These variations in coconut meat allow it to be used in a wide range of culinary applications, from savory dishes like curries and stews to sweet treats like cakes, cookies, and candies. The choice of coconut meat depends on the specific recipe and the desired texture and flavor.

What Does Coconut Meat Taste Like

The taste of coconut meat can be described as mildly sweet, nutty, and with a distinct coconut flavor. The specific flavor and sweetness can vary depending on the maturity of the coconut and how it’s prepared. Here are some variations in taste based on the type of coconut and its state:

1. Young Coconut Meat (Tender Coconut Meat): The meat from young, green coconuts is often sweeter and more tender. It has a subtle, refreshing sweetness with a delicate coconut flavor. Many people find it to be slightly sweeter and less nutty compared to mature coconut meat.
2. Mature Coconut Meat: The flesh of fully mature coconuts has a more pronounced coconut flavor and can vary from mildly sweet to moderately sweet, depending on the variety. It is often described as having a nuttier and richer taste compared to the younger coconut meat.
3. Freshly Grated: When coconut meat is freshly grated, it may have a moist and slightly creamy texture with a well-balanced sweetness and coconut aroma. The flavor is often fresher and more pronounced.
4. Dried Coconut: Dried coconut, such as shredded or desiccated coconut, retains the coconut flavor but has a slightly more concentrated and nuttier taste due to the reduction in moisture content. It is often used in baking and has a chewier texture.
5. Toasted Coconut: Toasting shredded or flaked coconut enhances its nuttiness and adds a roasted flavor to the sweetness, making it a popular topping for desserts.
6. Sweetened Coconut: Sweetened coconut meat is coated with sugar, which amplifies the sweetness while maintaining the coconut flavor. It is commonly used in sweet baked goods and candies.

The taste of coconut meat can be influenced by factors like the coconut variety, growing conditions, and regional differences. Whether you enjoy the mild, sweet notes of young coconut meat or the richer, nuttier taste of mature coconut meat, it is a versatile ingredient used in a wide range of culinary applications, both in savory and sweet dishes.

How to Take Meat From Coconut

Extracting meat from a coconut can be a bit challenging, especially if you’re dealing with a mature coconut with a hard shell. Here’s a step-by-step guide on how to extract coconut meat from both young and mature coconuts:

For Young Coconut (Tender Coconut):

1. Start by selecting a ripe, young coconut. You can identify them by their green, unblemished exterior.
2. Place the coconut on a stable surface, like a cutting board or a countertop.
3. Use a heavy knife, cleaver, or a coconut opening tool to carefully cut off the top portion of the coconut, typically the pointed end. This is where you’ll find the soft “eye” or “eyelet.”
4. Once you’ve removed the top, you can pour out the sweet coconut water into a container.
5. After draining the water, you can use a spoon to scoop out the soft, jelly-like coconut meat from the inside. It should be relatively easy to remove.

For Mature Coconut:

1. Start by selecting a fully mature coconut, which will have a hard, brown shell.
2. To open the coconut, you can either use a coconut opener, a hammer, or the back of a heavy knife. To open it with a knife, follow these steps: a. Locate the three “eyes” or “eyelets” at the top of the coconut. b. Insert the tip of a screwdriver or an awl into one of the eyes and pry it open. c. Drain the coconut water into a container. d. Place the opened coconut in the double boiler for 10-15 minutes. This will help loosen the meat from the shell. e. Use a hammer to gently tap the coconut around its circumference, working your way around. The shell should start to crack. f. Continue tapping and rotating until the shell breaks into two halves.
3. Once the shell is cracked, you can carefully pry the coconut meat away from the shell using a knife or a coconut scraper. Be cautious to avoid any sharp edges.

In both cases, you’ll have the coconut meat ready to use. You can use it in various recipes, such as curries, desserts, smoothies, or simply enjoy it on its own. Coconut meat can be used fresh, grated, or in various forms depending on your culinary needs.

How To Use Coconut Meat

Coconut meat is a versatile ingredient that can be used in a variety of culinary applications, both in sweet and savory dishes. Here are some ways to use coconut meat:

1. Fresh Coconut Chunks: You can enjoy coconut meat fresh as a snack or add it to fruit salads for a tropical twist.
2. Grated Coconut: Freshly grated coconut can be used as a topping for desserts, yogurt, or oatmeal. It’s a common ingredient in various Asian and tropical recipes.
3. Coconut Milk: Coconut meat can be blended with water to make coconut milk. This milk is used in many curries, soups, and stews, and it can also be used in smoothies and desserts.
4. Coconut Cream: Coconut cream is a thicker, richer version of coconut milk and is often used in desserts and creamy sauces.
5. Coconut Oil: Coconut oil is extracted from coconut meat and is used in cooking, baking, and for various beauty and skin care purposes.
6. Shredded Coconut: Dried, shredded coconut is a common ingredient in baking, especially in cookies, cakes, and macaroons. It can also be used as a topping for desserts and yogurt.
7. Desiccated Coconut: Similar to shredded coconut, desiccated coconut is often used in baking and as a topping. It’s finely grated and has a longer shelf life.
8. Toasted Coconut: Toast shredded or flaked coconut in the oven or on the stovetop for a nutty, roasted flavor. It’s great as a topping for ice cream, yogurt, and oatmeal or as a garnish for cakes and pies.
9. Coconut Flour: Coconut meat can be dried and ground into coconut flour. It’s a gluten-free flour alternative used in baking, particularly in recipes like gluten-free cakes, muffins, and pancakes.
10. Coconut Water: While not technically coconut meat, the clear liquid inside young coconuts, known as coconut water, is a refreshing and hydrating beverage that can be consumed as is or used as a base for smoothies.
11. Coconut Slices: Thin slices of dried or dehydrated coconut can be used as a snack or as an ingredient in recipes like granola or trail mix.
12. Coconut Chips: Coconut chips are thicker, larger pieces of toasted or baked coconut and are often used as a crunchy snack or a topping for salads and desserts.

When using coconut meat, consider the recipe’s requirements and the specific type of coconut meat (fresh, dried, sweetened, etc.) needed. The versatility of coconut meat makes it a popular ingredient in many global cuisines, from Thai and Indian curries to Caribbean and Hawaiian desserts.

Substitute for Coconut Meat

If you need to substitute coconut meat in a recipe due to dietary restrictions, allergies, or personal preferences, there are several alternatives you can consider, depending on the specific role coconut meat plays in the recipe. Here are some common substitutes for coconut meat:

1. Cashews: Cashews, especially when soaked and blended, can mimic the creamy texture and mild sweetness of coconut meat. This is a good option in dishes where coconut cream or milk is used, such as curries and soups.
2. Blended Silken Tofu: Silken tofu, when blended, can provide a creamy texture similar to coconut milk. It’s a suitable substitute in smoothies, soups, and some desserts.
3. Heavy Cream or Half-and-Half: In some recipes, you can use heavy cream or half-and-half as a substitute for coconut milk or cream to maintain the creamy consistency, though the flavor will differ.
4. Almond Milk or Other Dairy-Free Milk: In recipes that call for coconut milk, you can use almond milk, soy milk, or other dairy-free milk alternatives. Keep in mind that the flavor and consistency may vary.
5. Greek Yogurt or Sour Cream: In savory dishes like curries or soups, Greek yogurt or sour cream can replace coconut cream for a creamy texture. This may add a tangy flavor.
6. Butter or Ghee: In some baked goods, you can use butter or ghee instead of coconut oil or coconut cream to maintain the richness and moisture in the recipe.
7. Oat Cream: Oat cream can be used as a dairy-free substitute for coconut cream or milk in various recipes. It provides a creamy texture and a neutral flavor.
8. Nuts or Seeds: Depending on the recipe, nuts or seeds like almonds, sunflower seeds, or pumpkin seeds can be used as a replacement for shredded or grated coconut for texture and crunch.
9. Applesauce: In certain baked goods, you can use applesauce as a substitute for shredded coconut to add moisture and a touch of sweetness.
10. Ground Flaxseed: Ground flaxseed mixed with water can be used as an egg substitute in recipes that call for coconut meat for binding and moisture.

It’s important to consider the flavor and texture you want to achieve when choosing a substitute for coconut meat. The choice of substitute can vary depending on the specific recipe and the role coconut plays in it. Be mindful of potential allergies and dietary preferences when making substitutions, and adjust the quantity as needed to maintain the desired taste and consistency.

Where to Buy Coconut Meat

Coconut meat is widely available in various forms, depending on your preferences and the type of coconut meat you need. You can find coconut meat at the following places:

1. Local Grocery Stores: Many local supermarkets and grocery stores carry coconut meat in various forms, such as fresh coconuts, canned coconut milk, and shredded or desiccated coconut in the baking aisle.
2. Asian or International Markets: If you’re looking for fresh coconuts or specific Asian coconut products, consider visiting Asian or international markets. These stores often have a wider selection of coconut products.
3. Health Food Stores: Health food stores often carry a range of coconut-based products, including organic coconut milk, coconut oil, and shredded coconut. They may also have specialty items like coconut flour.
4. Online Retailers: You can find a wide variety of coconut products on online marketplaces such as Amazon and specialty food websites. This is especially useful if you’re looking for specific brands or types of coconut products.
5. Farmers’ Markets: In some regions, you may find fresh coconuts at farmers’ markets, particularly if you live in an area with a tropical or subtropical climate.
6. Coconut Vendors: If you live in or are visiting a tropical region, you might encounter coconut vendors selling freshly opened coconuts with the meat inside. They can often open them for you on the spot, and you can enjoy the fresh coconut meat and water.

When buying coconut meat, consider the type of coconut product you need for your recipe or use. Whether you’re looking for fresh coconut for a specific dish or coconut milk for cooking and baking, be sure to check the product’s quality, freshness, and expiration date when applicable. Keep in mind that availability may vary by location, so it’s a good idea to call ahead or check online if you’re looking for a particular type of coconut product.

How To Store Coconut Meat

Storing coconut meat properly is important to maintain its freshness and prevent spoilage. Here are some guidelines for storing coconut meat:

1. Fresh Coconut Meat:
   • If you’ve removed coconut meat from a fresh coconut, it’s best to consume it as soon as possible for the freshest flavor and texture.
   • If you need to store it for a short period, place the coconut meat in an airtight container or resealable plastic bag and refrigerate it. It can stay fresh in the refrigerator for up to a few days.
2. Shredded or Grated Coconut:
   • If you have shredded or grated coconut (whether it’s fresh or dried), store it in an airtight container or resealable plastic bag.
   • Keep it in a cool, dry place, such as a pantry or cupboard, away from direct sunlight and moisture. Properly stored, dried coconut can last for several months.
3. Dried or Desiccated Coconut:
   • Like shredded coconut, dried or desiccated coconut should be stored in an airtight container or resealable bag.
   • Store it in a cool, dry place. Properly stored, dried coconut can also last for several months.
4. Coconut Milk or Cream (Canned or Homemade):
   • For opened cans of coconut milk or homemade coconut milk, transfer any unused portion to an airtight container and refrigerate it. Use it within a few days.
   • For unopened cans of coconut milk or cream, store them in a cool, dry place, such as a pantry or cupboard. Check the expiration date on the can and use it before that date.
5. Coconut Oil:
   • Coconut oil is very shelf-stable and does not require refrigeration. Simply store it in a cool, dry place, and keep the lid tightly closed. It can last for a long time without spoiling.
6. Frozen Coconut Meat:
   • If you want to extend the shelf life of fresh coconut meat, you can freeze it. Simply cut the coconut meat into small pieces, place them in an airtight container or freezer bag, and store it in the freezer. It can be stored for several months.

Always check for any signs of spoilage, such as mold or an off smell, before using coconut meat that has been stored. Properly stored coconut products will maintain their quality and flavor for an extended period, but freshness is key for the best results in your recipes.

Frequently Asked Questions (FAQs) Coconut Meat