Coconut – The Good The Bad and The Yummy





Total Fat (grams)*

Coconut desiccated

1 tablespoon



Coconut cold pressed oil

1 tablespoon



Coconut water

1 tablespoon



Coconut milk

1 tablespoon



Coconut milk light

1 tablespoon



Coconut cream

1 tablespoon



Coconut cream light

1 tablespoon



*All figures are averages and have been rounded to the nearest 0.5


The Good

  • What’s all the fuss about, well coconut contains medium chain fatty acids and some studies have shown that this type of fat burns excess calories and promotes our bodies to break down fat. But there is always an exception to the rule, and in this case unless you are an elite athlete there is no benefit from drenching your food in coconut oil (and even then this would not be recommended!). The bottom line is coconut is still a source of fat contributing to total energy intake. The balance for the formulation remains the same: energy in = energy out!
  • Fresh coconut contains a variety of trace minerals including iron, calcium, zinc, magnesium, phosphorus and potassium (yet coconut oil does NOT contain any of these trace minerals).

The Bad

  • 750ml of coconut water contains almost the same sugar content as a 375ml can of coke
  • Did you know coconut oil contains 93% saturated (bad fat). (Whereas olive oil contains far less at 14% saturated fat)

The Yummy

Coconut Ideas

  • Reduce fat content of coconut flavoured meals:
    • Replace coconut milk with Nestle Carnation Light Coconut milk
    • Or add a drop of coconut essence to skim milk
    • Add coconut essence to porridge with a chopped up banana for a tasty breakfast
    • Add one teaspoon of toasted shredded coconut to your garden salad for extra crunch

Coconut Recipes

Cucumber Coconut Salad

½ red onion, sliced finely

1 large English cucumber

1 cup coconut flakes

3 tbsp. coconut water

2 tbsp. fresh lime juice

1 tsp sugar

Salt to taste

Method  Thinly slice cucumber along the length with a vegetable peeler and place in a salad serving bowl. Add onion and coconut and combine gently. Mix together coconut water, lime juice, sugar and salt. Dress salad and refrigerate to chill for ~20-30 minutes.

Super Easy 1-1-1-1 Coconut Cake

1 cup of caster sugar

1 cup of desiccated coconut

1 cup of self-raising flour

1 cup low fat milk

Method  Heat oven- 180 degrees Celsius. Line a loaf tin with baking paper. Mix all ingredients in a bowl and pour batter into loaf tin. Bake for 40 minutes or until golden.

No Bake Energy Treats

1 cup rolled raw oats

1/2 cup almond milk (or milk of your preference)

1 cup flaked coconut

1/4 cup honey

2 heaped tbsp. peanut butter (or nut butter of your preference)

1/2 cup choc chips

Method  Combine milk to rolled oat and allow to stand for 10 minutes. Add remaining ingredients and mix well. Refrigerate mixture for one hour. Roll into balls and serve.

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