A coconut is from the coconut palm tree that is located throughout the entire tropic and subtropic region.  The trees can bear fruit in as little as three years.  Mature coconuts are often commercially sold with the husk completely removed.  The flesh from a coconut starts out jelly-like when young and hardens as it matures.  The fat content of the coconut increases from around 18-80% as the fruit matures.  The more jelly-like the flesh, the lower the fat content.

Another unique feature of the coconut is the center contains  a large quantity of sweet "water" for drinking.

Common Varieties: 

Niu Kafa; Atlantic or Jamaica Tall; Pacific or Panama Tall; Tampakan; TallMalaya Dwarf; Fiji Dwarf; MayPan


Known Varieties: 

More than 60

The tall varieties cross-pollinate, creating an abundance of varieties.  The dwarf varieties are self-pollinating.

How to select: 

Look for coconuts with a heavier weight compared to others. Bring the coconut up to your ear and shake it a little. If you cannot hear liquid swishing around it is likely to be overripe.

How to eat: 

The top of a coconut can be taken off with a machete, creating a small hole for a straw in order to drink the water.  After that, the coconut can be split open and the jelly can be scooped out with a spoon.  The harder, fattier more mature coconut flesh can be separated from its husk with a spoon or a knife.

Native to: 

Undetermined, but most likely Southeast Asia

Medicinal uses: 

The fats produce a anti-microbial effect against a wide range of micro-organisms found in the body.


Serving Size: 
One Medium Coconut
Nutritional Highlights: 

The coconut is a very good source of magnesium.

Caloric Ratio %