Coconut
about 1.5 lb each · Cocos nucifera
A mature brown coconut: firm white meat and a cup of water inside. Crack it round its middle with the back of a heavy knife.
Origin
—
Inspected
Every crate
Kept at
55°F (13°C)
Ripen · keep · enjoy
- As it leaves us
- Mature, husk removed, brown and hairy, with the water still sloshing inside. Heavy for its size, with water you can hear when you shake it; the three eyes should be dry and firm, with no mould or damp.
- At home
- On the counter for a week or two. Once opened, keep the meat covered in the fridge for up to four days, or grate and freeze it.
- Enjoy by
- Within 10 days of delivery
Florida's coconut palms are landscape trees rather than an orchard crop, so our buyer brings mature nuts in from Caribbean and Central American shippers through Miami, all year.
Nutrition & health sheetPer 100 g of the edible part▾
- 354kcal
- Calories
- 3.3g
- Protein
- 15.2g
- Carbs
- 33.5g
- Fat
- 9g
- Fibre
Vitamins & minerals
- Manganese1.5 mg65%
- Copper0.44 mg48%
- Fibre9 g32%
- Selenium10 µg18%
- Iron2.4 mg14%
Percentages are of an adult’s daily value, per 100 g.
Good for
- Bones and metabolism — manganese
- Copper — helps the body use iron
- Fullness — fibre and fat together
High in saturated fat: 100 g holds about 30 g, half as much again as the 20 g daily value.
Pick one that feels heavy and sloshes when shaken; drain the water through the eyes, then crack it round the middle with the back of a heavy knife.
Nutrition information from standard reference data, not medical advice.
Good with
