Green Coconut: Nutrition, Benefits, and Uses

Medically Reviewed on 8/2/2022
Green Coconut
Both the meat and water from green coconuts are relished for their distinct nutty flavor and nutrients.

Green coconuts, also called young coconuts, are harvested before they develop their tough, fibrous brown shell. Thus, both brown and green coconuts are harvested from the same coconut palm (Cocos nucifera) tree.

Coconut palm is one of the most important crops in tropical regions. The meat and water from the coconut are used in several cuisines. It is hailed for its numerous health benefits.

What are the nutrients in green coconuts?

Green coconuts provide both water and meat. Beyond that, they offer the following nutrients:

Table. The nutrients in the two products of green coconuts
Nutrients Coconut water (100 mL) Coconut meat (raw, 100 grams)
Energy 18 kcal 354 kcal
Total carbohydrates 4.4 grams 15 grams
Protein 0 mg 3.3 grams
Fats 0 mg 33 grams
Fiber 0.4 grams 9 grams
Calcium 8 mg 14 mg
Iron 0 mg 0 mg
Magnesium 6 mg 32 mg
Phosphorus 8 mg 113 mg
Potassium 184 mg 356 mg
Sodium 22 mg 20 mg
Vitamin C 2.5 mg 3.3 mg
Cholesterol 0 mg 0 mg

What are the health benefits of green coconuts?

The water and meat from green coconuts have several health benefits. They have plenty of minerals and are free of cholesterol.

12 health benefits of coconut water

  1. Hydrating and refreshing
  2. Helps regulate blood pressure due to its potassium content
  3. A perfect workout drink due to its well-balanced electrolyte content
  4. Good for the heart
  5. Provides vitamin C that helps with immunity, healthy bones, and teeth
  6. Helps regulate appetite
  7. Boosts metabolism
  8. Helps with post-exercise muscle cramps and diarrhea associated with dehydration
  9. Provides antioxidants that may help with chronic diseases, such as high blood pressure, diabetes, and heart diseases
  10. May prevent kidney stones
  11. May help manage blood sugar levels
  12. Fewer calories (40 to 60 kcal) per serving compared to many sweetened beverages (130 to 200 kcal per serving)

7 health benefits of coconut meat

  1. Rich in medium chain triglycerides that help improve metabolism and generate energy
  2. The high fiber content helps improve gut and cardiovascular health
  3. Helps improve blood cholesterol levels
  4. Helps suppress appetite and lose weight (ensure that you keep total calorie consumption in check)
  5. Provides minerals, such as potassium, iron, phosphorus, and magnesium, which help with various bodily functions
  6. Helps improve brain function
  7. Boosts immunity


According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

What are the uses of green coconuts?

Both the meat and water from green coconuts are relished for their distinct nutty flavor and nutrients. Green coconut water is available in packaged bottles and tetra packs. 

Some brands sell coconut water with tiny pieces of coconut meat. This combination is quite hydrating and satiating. Drinking fresh coconut water from green coconut is a far more refreshing experience than having packaged ones.

While choosing green coconuts for their water, it is always better to choose an immature fruit because it gives you more water (about 300 to 350 mL per coconut).

  • You can roughly check whether the coconut water yield will be high in two ways.
  • One way is choosing a heavier coconut, and another is shaking the coconut while holding it in both hands.
  • The immature green coconut is full of water, so when you shake it, you will not hear the splashing sound.

If you want to enjoy the tender, creamy coconut meat, buy a slightly mature green coconut. It will give you a little less water but plenty of coconut meat. You can enjoy this meat as it is or use it to make shakes, smoothies, or desserts.

Green coconuts are easier to open than tough brown ones. You can use a knife or coconut opener to dig a hole to drink coconut water. After having the water, you can cut the coconut open and scoop out the meat.

Health Solutions From Our Sponsors

Medically Reviewed on 8/2/2022
Image Source: iStock image

Coconut Water.

Nuts, raw, coconut meat.

Coconut Water.