Exporting Coconuts

Coconuts Nutrition Concerns?

The saturated fats in coconut oil may increase “good” HDL cholesterol in your body, but also help convert the “bad” LDL cholesterol into a less harmful form. Coconut oil may also improve other risk factors and therefore protect against heart disease.

The soft meat, or flesh, inside the coconut helps to restore the oxidative tissue damage and contains a source of healthy fats, proteins, and various vitamins and minerals. … Although coconut oil is a saturated fat it is unlike the high calorie, cholesterol-soaked, long chain saturated fats.


  • Excellent Source of Dietary Fiber, which supports heart health.
  • Excellent Source of Manganese, which supports energy metabolism.
  • Treats malnutrition since it is easy to digest and absorb.
  • Helps diabetics by slowing sugar release into the bloodstream


Nutrition Facts

Serving Size 1 piece, 2" x 2" x 1/2" (45g)

Servings 1

Amount Per Serving
Calories 160Calories from Fat 140
% Daily Value *
Total Fat 15g24%
Saturated Fat 13g65%
Trans Fat 0g
Cholesterol 0mg
Sodium 10mg1%
Potassium 160mg5%
Total Carbohydrate 7g3%
Dietary Fiber 4g16%
Sugars 3g
Protein 1g2%

Vitamin A 0%
Vitamin C 2%
Calcium 0%
Iron 6%
Copper 10%
Manganese 35%

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





If unopened, a coconut can be kept at room temperature for up to six months. Grated fresh coconut can be kept in a refrigerator in a tightly sealed container for up to four days or frozen for six months.


Choose a coconut that is free of cracks and is heavy. Shake it and listen for a full liquid sound.


How to open: Since sharp tools are required, a coconut should only be opened by an adult! To open, locate the three “eyes.” One of these eyes is softer than the others. Using a knife, clean the area around the eye, then begin digging. If the eye is small and you are having difficulty, you may need to use a screwdriver. When you pierce the shell and break through the meat, you will hear a hissing sound. Drain the coconut water into a jar. To crack open the shell, you will need a hammer or strong mallet to break up the shell. Either place the coconut in a bag before hitting it or wear eye protection, as there may be flying shell fragments. Chunk, chop or grate the meat. Both the milk and the meat are great for cooking.