Coconut - Nutrition Facts, Health Benefits & Recipes
Nutritional Information (100g)
Coconut is a tropical fruit with a rich nutritional profile. It provides a variety of essential nutrients and can be enjoyed in many forms, such as fresh, dried, or as coconut milk.
- Calories: 354 kcal
- Carbohydrates: 15.2 g
- Fiber: 9 g
- Sugar: 6.2 g
- Protein: 3.3 g
- Fat: 33.5 g
- Vitamin C: 4% of the Daily Value (DV)
- Iron: 13% of the Daily Value (DV)
- Potassium: 356 mg
Coconut is rich in healthy fats, particularly medium-chain triglycerides (MCTs), which can support energy levels and overall health. It also contains fiber, vitamins, and minerals.
Health Benefits of Coconut
- Rich in Healthy Fats: The MCTs in coconut can help boost energy levels and support weight management.
- High in Fiber: The fiber content in coconut promotes digestive health and helps regulate blood sugar levels.
- Supports Heart Health: Coconut contains lauric acid, which may help improve cholesterol levels and support cardiovascular health.
- Boosts Immune System: The antioxidants and vitamins in coconut can support a healthy immune system and protect against infections.
Potential Risks and Side Effects
- High in Calories: Due to its high fat content, coconut is calorie-dense. Consuming it in moderation is key to avoiding excessive calorie intake.
- Allergic Reactions: Some individuals may be allergic to coconut. Symptoms may include itching or swelling in the mouth or throat.
- Possible Digestive Issues: Excessive consumption of coconut can lead to digestive discomfort or diarrhea, especially in sensitive individuals.
Delicious Coconut Recipes
1. Coconut Curry Chicken
A flavorful and creamy coconut curry chicken recipe that's perfect for any meal.
Ingredients:
- 2 chicken breasts, cubed
- 1 can coconut milk
- 1 tbsp curry powder
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a pan over medium heat. Add onion and garlic, and cook until soft. Add chicken and cook until browned. Stir in curry powder and coconut milk, and simmer for 20 minutes. Season with salt and pepper. Serve with rice.
2. Coconut Smoothie
A refreshing and nutritious coconut smoothie that's perfect for a quick breakfast or snack.
Ingredients:
- 1 cup coconut milk
- 1 banana
- 1/2 cup pineapple chunks
- 1 tbsp honey (optional)
- 1/2 cup ice
Instructions:
Blend all ingredients until smooth. Pour into a glass and enjoy immediately.