

Young coconuts or ma-prao orn, are encased with a uniquely shaped ivory shell. Inside is a refreshing juice and a soft jelly-like meat. This white coconut meat offers a sweet flavor that is soft enough to be eaten with a spoon. Young coconuts are especially ideal for making desserts. They can be used to flavor a variety of baked goods, ice cream, pies, sorbets, and beverages. Flavor frosting for cakes and cookies. Make a colorful sweet topping for baked goods and confections. The fresh coconut water can be slightly frozen where the juice will turn to ice and can be eaten like a sorbet. Blend coconut water and flesh to make a smoothie or a base for soups.
Young coconuts provide a source of
• calcium
• carbohydrates
• a trace of iron
• and dietary fiber.
The water in this coconut is very high in electrolytes. One average coconut contains about 140 calories. Saturated fat is present in coconut meat, a rarity for fruits and vegetables.
Coconut contains protein and fiber, as well as many essential minerals like:
Iron Manganese Copper Magnesium 1 cup of fresh, shredded coconut contains the following nutrients: 283 calories 2.66 grams of protein 26.8 grams of fat 12.2 grams of carbohydrates 7.2 grams of fiber 4.98 grams of sugar 2.64 grams of vitamin C.
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