Glossary

Here are just a few coconut products that you might want to stock in your kitchen:

Coconut, cultured: Similar in style to yogurts, kefir.

Coconut, dried: Can be sweetened or unsweetened. In flakes, shreds or chunks. Desiccated is a form of dried coconut.

Coconut, cream of: Sweetened coconut product mainly used in mixed drinks.

Coconut milk, canned: Thick product, in regular and reduced-fat (light) versions.

Coconut milk, refrigerated: Coconut cream plus water. May be fortified with calcium and vitamins; available sweetened, unsweetened, flavored.

Coconut oil: Coconut meat is pressed to produce the fat. Good for frying, sautéing.

Coconut spreads: Coconut oil is the primary ingredient; may contain other oils.

Nutrition

How fats stack up (per tablespoon):

Coconut oil: 117 calories, 14 g fat, 12 g sat. fat

Butter: 102 calories, 11 g fat, 7 g sat. fat

Olive oil: 119 calories, 13 g fat, 2 g sat. fat

How proteins stack up (per cup):

Coconut milk: 0 to 1 g

Dairy milk: 8 g

Soy milk: 8 g

Rice milk: 1 g

From USDA nutrient database, food labels