Nutritional Facts of Fruit



Major Growing Areas

Coconut palms, belonging to the palm family, are native to East Asia. They are now extensively cultivated throughout tropical coastal areas. In China, their major growing area is along the southeastern coast of Hainan Island.


Coconuts are mainly categorised according to their rind colours and shapes. Examples are red coconuts and green coconuts.

Nutritional Values

Coconuts are among the few fruits that contain fat. Although they do not contain any cholesterol, they have about 33% of fat, of which 90% is saturated fat, which can raise the blood cholesterol level in the body and increase the chance of developing cardiovascular diseases, and is therefore bad for heart health. It is advisable not to eat too many coconuts.

Per 100 g (Approx. 1¼ bowl of shredded coconut meat)
Energy 354 kcal
Sugar 6.2 g
Vitamin C 3.3 mg
Dietary Fibre 9.0 g
Potassium 356 mg

While coconut water contains relatively low energy and fat and provides a cooling effect, drinking too much of it will increase sugar intake. So, it should only be consumed occasionally.

Buying Tips

Here is a question for you: What are the differences between a brown coconut, a green coconut and a young coconut? Actually they are the same thing. A green coconut is a coconut at its early stage of development, having a green, tender and smooth surface. A young coconut, which is smaller in size, is a coconut which has had the shell removed. When a green coconut is left unpicked on a tree, it will become a mature brown coconut with coir.

When choosing a coconut, you can shake it first. If you hear liquid sloshing inside, the coconut is likely of good quality. If you want to pick a coconut that contains more flesh, it is advisable to choose one that feels heavier when you hold and shake it.

Interesting Titbits

Very often, coconuts are not directly consumed. Coconut shreds and coconut milk are often used in preparing a variety of sauces and food items, e.g. Thai curry, Portuguese sauce, sago soup, coconut cakes, coconut tarts, and cocktail buns. It is advisable to substitute coconuts and their products with coconut essence and skimmed milk or low-fat milk, especially in preparing homemade Portuguese sauce and curry sauce, as well as coconut-flavoured cakes or food.

As coconuts contain fat and have a relatively high energy content, they are not included in the list of fruit for daily consumption. Patients with hyperlipidaemia and diabetes and those who are on weight control should be cautious.

Remark: One bowl = 250 – 300 ml

Other Tropical fruits

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