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How Many Calories in Coconuts

The word coconut may lead one to believe that it is a type of nut, but the coconut is actually the fruit of the coconut palm. Research into the health benefits of coconuts shows us that it helps in the maintenance of body tissue, is effective in the treatment of digestive problems, and helps to prevent kidney disorders and urinary tract infections. There are certain health risks of coconuts and this is because of its high fat content. Coconuts are rich in saturated fats and if you use coconut products regularly, you need to note the calorie content in coconut, its cream, milk, and the flour extracted from it.

Coconuts are unique as they contain both a liquid known as coconut water as well as a fleshy edible portion referred to as coconut meat.
The calories in coconut meat and coconut water differ greatly and so does their nutritive value. It is important that you understand this distinction, especially if you consume this fruit regularly and are interested in your coconut calorie intake. The approximate number of calories in coconut meat is 350 calories per 100 g while one cup of coconut water contains only 46 calories. The low calorie content of coconut water coupled with its mineral, vitamin, and protein content make it an ideal diet food. It is a common mistake to confuse coconut milk with coconut water, but the two products are quite different. Coconut milk is obtained from coconut meat and so it has a much higher calorie count as compared to coconut water. Coconut milk and/or coconut meat is used in various dishes such as coconut shrimp as they have a very pleasant sweet and mild flavor. If you are on a low-calorie diet plan, you may need to skip this treat as the number of calories in coconut shrimp is quite high. A single coconut shrimp packs a whopping 126 calories and let’s face it, no one eats just one! Also see health benefits of coconut water

Calorie Content In Coconut Butter

Coconut butter is a relatively new product on the market and refers to pureed coconut meat. This butter is an excellent substitute for processed oil as it can be made at home. 1 tbsp of coconut oil contains 117 calories while1 tbsp of coconut butter contains 90 calories. While the number of calories in coconut butter is not significantly less than that of coconut oil, homemade coconut butter has a higher nutritive value as it is completely unprocessed. Keep in mind that the store purchased varieties coconut butter may be processed and so they would have a lower nutritive value. Make sure that you thoroughly research the coconut calorie facts before you decide to add any of these coconut products to your regular diet plan.

Coconut Rum & Milk Calorie Count

Coconut rum is one of the most famous types of flavored rum and a 1 oz serving contains approximately 51 calories. While it may seem like the number of calories in coconut rum is rather high, it is actually lower than many of the non-flavored varieties which can contain as much as 80 calories per 1 oz serving.

Coconut milk is obtained from the seed of the coconut tree. The high oil content of the coconut seed is what gives the coconut milk its rich and fulfilling taste. Coconut milk is popular throughout the world because it has a mild and pleasant taste, which blends well with a wide variety of tastes found in assorted cuisines across several countries and cultures. The most prominent countries among these are Singapore, Malaysia, Indonesia and Thailand. Whenever there is a discussion about coconut milk, recipes, or health foods, the subject invariably turns to the calories in coconut milk. Even people with only a mild interest in the finer points of nutrition and health, often turn their attention to a discussion on coconuts, coconut contents, and the calories involved. There are numerous opinions vying for acceptance and very often, information on the coconut may be completely contradictory. Prudence requires that one must consider at least a majority of the opinions in order to arrive at a reasonable choice. Since coconut milk contains high amount of saturated fat and carbohydrates, it could be a threat to your health and hence it is advisable not to consume it on a daily basis.

Coconut Milk Soup:
Coconut milk soup is another option that is gaining popularity. Thai Coconut milk soup is a favorite. The calories in coconut milk soup range anywhere between 250 to 270 gm per serving. Calories may vary depending on the product brand one has purchased.

Light Coconut Milk:

Light coconut milk is a healthy option for weight watchers. Light Coconut Milk does contain a certain amount of saturated fat but no cholesterol. The calories in light coconut milk for a serving size of one cup are approximately 150. Once again, you need to check the brand purchased since calories vary depending on the producer it is purchased from. Some people prefer not to use coconut milk as they find it tedious to extract coconut milk from the kernel. In the past, people often avoided using coconut milk simply because if this reason, but using coconut milk is now a lot simpler and possible.

Coconut Milk Powder:

Spray–dried coconut milk powder is now readily available, and it comes in packs that maintain the same freshness as that of fresh coconut milk. It not only has greater storage life, but is also easy to use. You need to check the brand purchased since the calories in coconut milk powder vary, depending on the producer. The positive point is that it has no cholesterol or trans fats.

Coconut Milk Tea & Smoothies:

Coconut milk tea and coconut milk smoothies are good alternatives for those with milk allergies. The calories present in coconut milk tea equal to approximately 650 calories per 16 oz. serving while the calorie content in a coconut milk smoothie is typically 300 calories.

Calories In Coconut Flour

One of the many uses of coconut is to utilize the meat inside to make coconut flour; which after production, can be mistaken for wheat flour in appearance. This flour contains as much protein as the flour of the other grains. Calories in coconut flour amount to approximately 80 calories in a serving size of 2 tbsp of flour. It is similar to wheat flour but the content is different. Once again, these are tentative figures and they vary depending on the producer. Of all types of flour containing dietary fiber, coconut flour has a higher percentage than any other type of flour. Dietary fiber is vital for the smooth and proper functioning of the digestive tract, and in the case of coconut flour, the dietary fiber is not only more, but being smoother, is a more efficient form of roughage that is well suited for the digestive tract.  

Coconut flour is low in carbohydrates. The combination of low digestible carbohydrates and high fiber is ideal for people intent on weight loss as it promotes a feeling of fullness and prevents constipation. Many people have a problem of frequent snacking and binging and this can drastically increase their calorie intake. Reducing one’s intake of snacks and goodies is not always easy and so it would be good if you substituted unhealthy snacks with healthy ones such as coconut flour brownies.

Coconut Flour Brownies:

Coconut flour brownies are a great option for those with gluten intolerance or wheat allergy. The calorie content in coconut flour brownies may vary greatly depending on the other ingredients that are added during preparation. Coconut milk and its products are a rather recent introduction to the market but they have become very popular.
Submitted on January 16, 2014