Young Coconut Nutrition Facts and Health Benefits

The Nutrition Powerhouse of Young Coconuts

Young coconuts have become increasingly popular in recent years as more people discover their unique nutritional benefits. The soft, gel-like meat and electrolyte-rich water found inside young coconuts offer a tasty and healthy addition to smoothies, meals, and snacks. But just how many calories are actually in a young coconut? Keep reading to learn more about young coconut nutrition facts and how to add them to your diet.

What are Young Coconuts?

Young coconuts are simply immature, green coconuts harvested before they fully ripen. As coconuts age on the palm tree, their meat hardens and the amount of water inside decreases. Young coconuts contain the most delicious soft meat and up to 1 cup of coconut water in their interior cavity.

Botanically, the coconut is classified as a drupe, not a true nut. The outer green husk surrounds a dark brown fibrous layer known as the mesocarp. Inside is the endocarp or shell, which encases the coconut meat and water interior.

Young green coconuts are harvested at around 5-7 months of age before the meat fully hardens. The best young coconuts for eating have a thin, easy to open shell with thick, gel-like meat.

Young Coconut Nutrition Facts

When it comes to calories, young coconuts are surprisingly low. Here is the nutrition breakdown for a 5.3 oz (150 gram) serving of young coconut meat:

• Calories: 186
• Protein: 2.7g
• Carbs: 5.5g
• Fiber: 2.2g
• Fat: 18g
• Vitamin C: 6% DV
• Manganese: 60% DV
• Selenium: 11% DV

As you can see, over 90% of the calories in young coconut come from fat. However, over 90% of this fat content is made up of medium chain triglycerides (MCTs).

Benefits of MCTs in Coconut

MCTs have been associated with several health benefits including:

• Enhanced weight loss - MCTs can increase satiety and boost metabolism.
• Improved brain function - MCTs readily convert to ketones to fuel the brain.
• Increased energy - MCTs are used immediately for energy rather than being stored as fat.
• Better nutrient absorption - MCTs can improve the absorption of amino acids and vitamins.

Additionally, the MCTs in coconuts contain lauric acid, which has antimicrobial and antibacterial properties. The fiber content also aids digestive health.

Electrolytes in Young Coconuts

The coconut water found inside young coconuts is refreshingly low in calories but high in electrolyte content. Here is the nutrition breakdown for 8oz (240ml) of young coconut water:

• Calories: 46
• Carbs: 8.9g
• Sugars: 6.3g
• Protein: 1.7g
• Manganese: 17% DV
• Potassium: 600mg
• Sodium: 252mg
• Magnesium: 15% DV
• Calcium: 6% DV

This electrolyte profile makes young coconut water an ideal beverage for rehydration after exercise. It provides a natural alternative to sports drinks. The coconut water is also high in antioxidants and cytokinins, which have anti-aging effects.

Health Benefits of Young Coconuts

Lets take a more in-depth look at some of the top ways young coconuts can benefit your health:

Weight Loss

Both the meat and water of young coconuts can support weight loss. The MCT fats provide satiety so you eat fewer calories overall. And the water is very low in calories, allowing you to feel full without packing on pounds. One study found that consuming coconut water before meals resulted in significantly greater weight loss than plain water.

Heart Health

The lauric acid found in coconuts has been linked to improved cholesterol levels. Studies show coconut oil can reduce total and LDL cholesterol while increasing beneficial HDL cholesterol. By improving cholesterol ratios, coconut intake may lower heart disease risk.

Blood Sugar Control

Early research indicates components in coconuts like amino acids and chromium may help improve insulin sensitivity and blood sugar control. In one study, taking coconut water vinegar before meals caused a significant reduction in blood glucose levels.

Athletic Performance

For athletes and those performing intensive exercise, young coconuts can improve performance and recovery. The electrolyte profile helps prevent dehydration and muscle cramping. And the easily digested MCTs offer a quick energy source before or after a workout.

Anti-Aging

Coconut water contains growth hormones called cytokinins that may have anti-aging properties. One study found that giving coconut water to elderly patients significantly improved their oxidative stress levels after just 45 days.

Antimicrobial Properties

Compounds in coconuts have been shown to have antimicrobial, antiviral, antifungal, and antibacterial properties. Lauric acid in particular can kill harmful pathogens like bacteria, viruses, and fungi in the body.

Digestive Support

The fiber content in young coconuts supports digestion and gut health. Coconut meat and water can help relieve constipation and act as a prebiotic to feed beneficial probiotic bacteria in the intestines.

How to Add Young Coconuts to Your Diet

Here are some simple ways you can start incorporating more young coconuts into your daily routine:

Make a Post-Workout Shake

Blend young coconut meat and water with protein powder, frozen fruit, greens, and nut butter for a refreshing recovery drink.

Use in Overnight Oats

Combine shredded coconut, coconut water, oats, chia seeds, nuts, and spices for a tropical overnight oats bowl.

Drink Coconut Water

Enjoy coconut water on its own as a hydrating beverage before or after exercise and on hot days.

Make Coconut Yogurt

Mix shredded young coconut with probiotic capsules and culture into dairy-free yogurt overnight.

Use as a Base for Smoothies

For extra creaminess, use young coconut meat in place of banana, Greek yogurt, or ice cream as the base for smoothies.

Make Coconut Milk

Blend 1 cup young coconut meat with 2 cups water and strain to produce homemade, additive-free coconut milk.

Add to Curries and Stir-Fries

Sprinkle shredded coconut over curries and Asian-inspired stir-fries for added flavor and crunch.

Swap for Butter or Oil in Baking

Replace some of the butter or oils in baking recipes with an equal amount of coconut oil or shredded coconut.

Selecting and Opening Young Coconuts

Picking out fresh, high-quality young coconuts is key to fully enjoying their benefits. Here are some tips for selecting and opening young coconuts:

Choose Heavy, Full Feeling Coconuts

Heft coconuts in your hand and shake gently. They should feel heavy and make a sloshing sound indicating plenty of water inside.

Inspect the Husk

Choose coconuts with an intact, undamaged green outer husk. Brown sunken spots indicate rotting coconut.

Look for a Soft Eye

The "eye" is the round end of the coconut where the stem was attached. Press gently - it should indent slightly and feel soft.

Use a Cleaver for Opening

Lay the coconut on its side and strike your cleaver into the eye, twisting to break it open. You can also use a drill to puncture the eye first.

Separate the Meat

After draining the water, crack the coconut further with the back of your cleaver to release the meat halves.

Remove the Brown Skin

Use a paring knife or vegetable peeler to remove and discard the thin brown skin covering the white meat interior.

Potential Downsides of Coconut Consumption

While loaded with nutrients, coconuts do come with some potential drawbacks to keep in mind:

Allergies

Coconuts are among the most allergenic foods. Those with tree nut or latex allergies should exercise caution and consult a doctor first.

High in Calories

If weight loss is your goal, portion control is key. Coconut products like oil and milk are still high in saturated fat calories.

Gastrointestinal Issues

Eating large amounts of coconut may cause digestive upset in some like diarrhea, cramps, or bloating. Start small to assess tolerance.

Environmental Concerns

The rising popularity of coconut has led to exploitative farming practices in some tropical regions. Look for sustainably harvested sources.

The Bottom Line on Young Coconuts

When it comes to calories, young coconuts provide an energizing, nourishing blend of fats and electrolytes. The meat and water offer antimicrobial properties, heart health benefits, blood sugar control, and athletic performance enhancement. Just one young coconut contains a hearty serving of medium chain triglycerides along with minerals.

Enjoy young coconut as part of smoothies, meals, snacks, and desserts to take advantage of its unique nutritional profile. Just be mindful of portion sizes and potential allergy concerns. Overall, young coconuts can be a delicious superfood addition to a well-balanced diet when consumed in moderation.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.