How Many Ounces of Coconut in Canned: Sizes, Health Benefits & Recipes

Coconut Forms and Sizes

Unlike most other fruits, coconuts can be utilized in whole food form as well as processed into various derivatives. Heres an overview of the coconut types available:

Whole Coconut

This is the entire brown hairy fruit still encased inside its thick fibrous husk and hard inner shell. Whole dried coconuts are typically 12-18 inches in circumference and contain coconut water and meat.

Cracked Coconut

Once husked and shelled, the interior coconut meat is exposed with the inner white flesh ready to flake, shred, and consume. Halved coconuts also provide easy access to drink the coconut water inside.

Coconut Water

The clear liquid held within young green coconuts is tapped as a nutritious beverage high in electrolytes like potassium.

Coconut Milk

By grating coconut meat in hot water then straining, thick rich coconut milk is extracted for use in curries, smoothies, desserts etc.

Coconut Oil

Cold pressing dried coconut meat creates pure white coconut cooking oil, prized for high smoke point and healthy fats.

Coconut Flour

After producing coconut milk and oil, the dried remaining pulp is finely ground to make a gluten free high fiber flour.

Coconut Meat

Raw coconut flesh can be shredded, flaked or grated to eat plain, toast into coconut chips, or add to recipes both sweet and savory.

Available Sizes of Canned Coconut

For convenience outside the tropics, coconut is available canned and bottled year round. Common sizes include:

5.3 Ounce Can

A small 5.3 ounce can contains about 1 and 1/3 cups lightly packed shredded coconut, perfect for folding into cookies or muffins.

14 Ounce Can

The 14 ounce size equates roughly 3 and 1/2 cups shredded coconut - suitable for baking needs or making homemade coconut milk.

10 Ounce Frozen Bag

Frozen grated coconut meat typically comes in a 10 ounce resealable plastic bag equaling 2 and 1/2 cups volume when gently packed down.

12 Ounce Bag Desiccated Coconut

Specialty Indian and Asian grocery stores stock finely shredded dried coconut in 12 ounce bags used for curries and sweets.

12 Ounce Coconut Milk Cans

Canned coconut milk averages about 12 ounces per can containing roughly 1 and 1/3 to 1 and 1/2 cups liquid volume after shaking the thick mixture.

11 Ounce Bottled Coconut Water

Youll typically find single-serve bottled coconut water coming in 11 ounce containers - perfect amount for rehydrating after workouts.

Avoiding Sulfites in Canned Coconuts

Some conventional canned coconut products include chemical preservatives like sulfites to maintain freshness and shelf stability. People with sensitivities should check labels for:
Sodium metabisulfite
Sodium bisulfite
Potassium bisulfite
Sodium sulfite

Opt for brands explicitly marked as unsweetened, sulfite-free coconut. Common supermarket options lacking sulfites are:

• Native Forest Organic
• Natural Value
• Anthonys Goods
• Natures Way

Health Benefits of Coconut

All forms of coconut provide amazing nutritional value. Heres an overview of main health perks:

Heart Health

Coconut oil increases HDL cholesterol while converting LDL into less harmful forms to support cardiovascular function.

Weight Loss

MCFA fats in coconuts boost metabolism for more fat burning compared to other oils and nut butters high in LCFA.

Digestion

Antimicrobial lipids in coconut combat bad gut bacteria allowing improved nutrient absorption and regularity.

Immunity

Lauric acid has anti-pathogenic properties to fight viruses and infections protecting you from illness.

Skin Health

Applying coconut oil deeply hydrates while the MCTs provide antioxidant activity reducing inflammation and acne.

Tips for Storing Canned Coconut

Once opened, canned coconut products last 1-2 months refrigerated and roughly 6 months frozen. To maximize freshness:

• Use clean utensils to eliminate bacteria contamination
• Transfer contents to airtight containers
• Never return meat to the original can
• Dont let coconut milk separation discourage you - simply stir before using!

Coconut Recipes to Try

From meals to snacks and sweets, here are delicious ways to eat more coconut:

Coconut Shrimp

Beer-battered shrimp encrusted with toasted coconut flakes.

Coconut Smoothie

Blended iced drink with coconut water, coconut milk, bananas and pineapple.

Coconut Curry Chicken

Spiced coconut milk-based curry sauce poured over chicken breast and veggies.

Coconut Rice

Fluffy jasmine rice made in a pot with light coconut milk instead of water.

Coconut Macaroons

Chewy traditional Passover dessert cookies made primarily of sweetened coconut.

So next time youre at the market, make sure to grab canned coconut to unlock amazing flavor and health perks!

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.