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Sliced Coconut
Fruits
Nutri-ScoreA

Sliced Coconut

Cocos nucifera

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Sliced Coconut provides 354 kcal, 3.3g of protein, 15.2g of carbohydrates, and 9g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Sliced coconut is the edible flesh of the coconut fruit, known for its rich flavor and high fat content. It is a versatile ingredient used in various culinary applications, providing a unique texture and taste.

Also known as:
Coconut fleshDried coconut
Scientific NameCocos nucifera
Region of OriginSoutheast Asia
Popular Comparisons:
Sliced CoconutSliced CoconutVSAcai Berry BlendAcai Berry BlendSliced CoconutSliced CoconutVSAcerolaAcerolaSliced CoconutSliced CoconutVSAmerican Black ElderberryAmerican Black ElderberrySliced CoconutSliced CoconutVSAmerican BladdernutAmerican BladdernutSliced CoconutSliced CoconutVSAmerican ElderberryAmerican ElderberrySliced CoconutSliced CoconutVSAmerican HackberryAmerican HackberrySliced CoconutSliced CoconutVSAmerican PlumAmerican PlumSliced CoconutSliced CoconutVSAppleAppleSliced CoconutSliced CoconutVSApricotApricotSliced CoconutSliced CoconutVSSweet Moorpack ApricotSweet Moorpack Apricot

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories354 kcal
Water
47%
Fiber9g
Total52.0g
Protein
3.3g(6%)
Fats
33.5g(64%)
Carbohydrates
15.2g(29%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C3.3 mg (4%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium356 mg (10%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in healthy fats, particularly medium-chain triglycerides (MCTs), which can support weight management and provide quick energy.
✓Contains dietary fiber that aids in digestion and promotes gut health.
✓Provides essential minerals such as potassium and magnesium, which are important for heart health and muscle function.
✓May have antimicrobial properties due to the presence of lauric acid, which can help support the immune system.

Possible Risks & Side Effects

!High in calories and saturated fats, excessive consumption may lead to weight gain.
!Individuals with nut allergies should consult a healthcare provider before consuming coconut products.

How to Prepare & Consume

Best enjoyed raw or toasted; can be added to smoothies, desserts, or savory dishes for added texture and flavor.

Smart Selection & Storage

How to Select

Choose sliced coconut that is firm and has a fresh coconut aroma. Avoid any that appear discolored or have an off smell.

How to Store

Store sliced coconut in an airtight container in the refrigerator for up to a week, or freeze for longer storage.

Myths vs Realities

MythCoconut is bad for heart health due to its saturated fat content.
RealityRecent studies suggest that the saturated fats in coconut may not have the same negative effects as those found in animal products.
MythAll coconut products are unhealthy.
RealityCoconut products can be part of a healthy diet when consumed in moderation, especially those high in fiber and MCTs.
MythCoconut can cause weight gain.
RealityCoconut can aid in weight management due to its satiating properties when consumed in moderation.

Healthy Recipes

Coconut Chia Seed Pudding

A creamy and nutritious pudding made with sliced coconut and chia seeds, perfect for breakfast or a healthy snack.

Ingredients
  • 1 cup coconut milk
  • 1/4 cup chia seeds
  • 1/2 cup sliced coconut
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, combine coconut milk, chia seeds, honey, and vanilla extract.
  2. 2. Stir well and let it sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Cover and refrigerate for at least 2 hours or overnight, then top with sliced coconut before serving.

Tropical Coconut Smoothie Bowl

A refreshing smoothie bowl featuring sliced coconut, perfect for a post-workout meal packed with nutrients.

Ingredients
  • 1 banana
  • 1/2 cup pineapple chunks
  • 1/2 cup coconut water
  • 1/4 cup sliced coconut
  • 1 tablespoon flaxseeds
Instructions
  1. 1. Blend banana, pineapple, and coconut water until smooth.
  2. 2. Pour the smoothie into a bowl and top with sliced coconut and flaxseeds.
  3. 3. Enjoy immediately with a spoon for a refreshing treat.

Coconut Quinoa Salad

A vibrant and filling salad combining quinoa, fresh vegetables, and sliced coconut for a delightful crunch.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes
  • 1/4 cup sliced coconut
  • 2 tablespoons lime juice
Instructions
  1. 1. In a large bowl, combine cooked quinoa, cucumber, cherry tomatoes, and sliced coconut.
  2. 2. Drizzle with lime juice and toss gently to combine.
  3. 3. Serve chilled or at room temperature for a refreshing meal.

Coconut-Lime Grilled Chicken

Juicy grilled chicken marinated in coconut milk and lime, topped with crispy sliced coconut for added flavor.

Ingredients
  • 2 chicken breasts
  • 1/2 cup coconut milk
  • Juice of 1 lime
  • 1/4 cup sliced coconut
  • Salt and pepper to taste
Instructions
  1. 1. Marinate chicken breasts in coconut milk, lime juice, salt, and pepper for at least 30 minutes.
  2. 2. Grill the chicken over medium heat for 6-7 minutes on each side until cooked through.
  3. 3. Top with sliced coconut before serving for an exotic twist.

Coconut Almond Energy Bites

Nutritious energy bites made with almonds, dates, and sliced coconut, perfect for a quick snack or pre-workout boost.

Ingredients
  • 1 cup almonds
  • 1/2 cup pitted dates
  • 1/4 cup sliced coconut
  • 1 tablespoon cocoa powder
  • 1 tablespoon honey
Instructions
  1. 1. In a food processor, blend almonds and dates until a sticky mixture forms.
  2. 2. Add sliced coconut, cocoa powder, and honey, then pulse until combined.
  3. 3. Roll the mixture into small balls and refrigerate for at least 30 minutes before enjoying.

Coconut and Berry Parfait

A delightful parfait layered with yogurt, fresh berries, and sliced coconut for a healthy breakfast or dessert.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup mixed berries
  • 1/4 cup sliced coconut
  • 1 tablespoon honey
  • 1 tablespoon granola
Instructions
  1. 1. In a glass, layer Greek yogurt, mixed berries, and sliced coconut.
  2. 2. Drizzle honey on top and sprinkle with granola.
  3. 3. Repeat layers until the glass is full, then enjoy immediately.

Coconut Curry Vegetable Stir-Fry

A colorful vegetable stir-fry cooked in coconut milk and topped with sliced coconut for a creamy and healthy dinner option.

Ingredients
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 1 cup coconut milk
  • 1 tablespoon curry powder
  • 1/4 cup sliced coconut
  • Salt to taste
Instructions
  1. 1. In a large skillet, heat coconut milk over medium heat and add curry powder.
  2. 2. Add mixed vegetables and stir-fry until tender, about 5-7 minutes.
  3. 3. Season with salt and top with sliced coconut before serving.

Coconut Banana Oatmeal

A warm and comforting bowl of oatmeal topped with sliced coconut and banana, perfect for a healthy breakfast.

Ingredients
  • 1 cup rolled oats
  • 2 cups almond milk
  • 1 banana, sliced
  • 1/4 cup sliced coconut
  • 1 tablespoon maple syrup
Instructions
  1. 1. In a saucepan, bring almond milk to a boil and add rolled oats.
  2. 2. Reduce heat and simmer for about 5 minutes until oats are cooked.
  3. 3. Top with sliced banana, sliced coconut, and drizzle with maple syrup before serving.

Coconut Chocolate Chip Cookies

Deliciously chewy cookies made with sliced coconut and dark chocolate chips for a healthier treat.

Ingredients
  • 1 cup almond flour
  • 1/2 cup coconut oil
  • 1/4 cup honey
  • 1/2 cup dark chocolate chips
  • 1/4 cup sliced coconut
Instructions
  1. 1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix almond flour, coconut oil, and honey until combined.
  3. 3. Fold in chocolate chips and sliced coconut, then scoop onto the baking sheet and bake for 10-12 minutes.

Coconut Avocado Toast

A trendy and nutritious avocado toast topped with sliced coconut for a tropical twist on a classic dish.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1/4 cup sliced coconut
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. Mash the avocado in a bowl and season with salt and pepper.
  3. 3. Spread the mashed avocado on the toast and top with sliced coconut and red pepper flakes if desired.

Frequently Asked Questions (FAQ)

Is sliced coconut healthy?

Yes, sliced coconut is healthy when consumed in moderation due to its healthy fats and fiber content.

Can I eat sliced coconut on a keto diet?

Yes, sliced coconut is low in carbohydrates and high in fats, making it suitable for a keto diet.

How should I store sliced coconut?

Store sliced coconut in an airtight container in the refrigerator to maintain freshness.

Can sliced coconut help with weight loss?

In moderation, the MCTs in sliced coconut may aid in weight management by promoting satiety.

Is there a difference between fresh and dried sliced coconut?

Yes, fresh sliced coconut has a higher water content and a different texture compared to dried coconut.

Can I use sliced coconut in baking?

Absolutely! Sliced coconut can add flavor and texture to baked goods.

Does sliced coconut contain sugar?

Sliced coconut contains natural sugars, but it is relatively low compared to other fruits.

Is sliced coconut safe for dogs?

In small amounts, sliced coconut is generally safe for dogs, but consult your veterinarian first.

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Comparisons
Sliced Coconut vs Acai Berry Blend Sliced Coconut vs Acerola Sliced Coconut vs American Black Elderberry
Nutrients
Protein in Sliced Coconut Calories in Sliced Coconut Vitamin-c in Sliced Coconut Magnesium in Sliced Coconut
Featured Guides
Health Benefits of Sliced Coconut Healthy Recipes with Sliced Coconut
Rankings
Fruits high in fiber Fruits high in potassium Fruits low in carbohidratos Fruits low in índice glucémico