“Superfood” and “coconut” are two words that are frequently said together in the health lexicon, but scientific evidence on how powerful this is for health and wellness is still lacking.
Coconut Meat, Dried (Unsweetened), 1 Ounce
Calories: 187Fat: 18 gSaturated fat: 16.2 gProtein: 2 gCarbohydrates: 7 gFiber: 4.6 g (an excellent source)Sugar: 2.1 g
Unsweetened Coconut Milk (in a Carton), 1 Cup
Calories: 45Fat: 4 gSaturated fat: 3.5 gProtein: 0 gCarbohydrates: 2 gFiber: 1 gSugar: 0 g
Coconut Water, 8 Fluid Ounces
Calories: 46Fat: 0.5 gSaturated fat: 0.4 gProtein: 2 gCarbohydrates: 9 gFiber: 2.6 gSugar: 6.3 g
Coconut Oil, 1 Tablespoon
Calories: 104Fat: 12 gSaturated fat: 9.6 gProtein: 0 gCarbohydrates: 0 gFiber: 0 gSugar: 0 g
Packed With Nutrients
Possibly Helps Improve “Good” Cholesterol
May Support Healthy Blood Pressure
Helps Improve Skin Health
Coconut Oil
Coconut Milk
Coconut milk can be bought in a can, and you have the option of full- or reduced-fat, depending on your dietary goals. Make sure that the brand you buy is free of added ingredients. Ideally, coconut milk contains just coconut and water. The cans can be stored unopened in your pantry.
Canned coconut milk (usually used in cooking) is different from coconut beverages, which are a nondairy alternative to milk. Look for unsweetened varieties. Coconut drinks are already slightly sweet, so you won’t miss the added sugar. These are usually found in the refrigerated section or packaged in a shelf-stable box. When opened, they need to be refrigerated.
Coconut Water
You have a lot of options when shopping for coconut water, and it mainly comes down to your taste preference. However, look for beverages with no added sugar. Some flavored versions contain the no-calorie sweetener Stevia. You can often find these in the refrigerated case.
Coconut Flour
Whole Coconut
Occasionally, your grocery store may sell whole coconuts, but it’s far easier to buy shredded or flaked coconut. Just like most of these products, make sure that the coconut you’re using does not have added sugar — packages will likely be marked as “unsweetened.” Look for these in the baking aisle or bulk bins of your grocery store. Keep in a cool, dry place in your pantry.
When you’re baking with coconut flour, replace 20 percent of the flour in a recipe with coconut flour.If you’re baking with it, coconut oil has a higher fat percentage than butter. When you’re looking to replace butter with coconut oil, you’ll have to use less oil.You can easily replace the oil in any cooking recipe with coconut oil, but make sure you choose the type — virgin or all-purpose — best suited to your particular tastes.When it comes to cooking, virgin coconut oil lends a nice tropical, coconutty taste to dishes like stir-fries and curries. All-purpose coconut oil has a more neutral flavor.Add dairy-free coconut milk to your coffee in lieu of creamer.Make stove-top popcorn with coconut oil.Try coconut milk yogurt, which is available in a variety of flavors. Find it in the refrigerated section of the grocery store near the traditional and nondairy yogurts.
