I love coconut juice

The weather is really hot and dry in Kuching. The temperature can goes up to 36'C. I have been sweating a lot and always feel so thirsty.  Sometimes, it makes me crave for some young coconut juice...

Coconut juice 
Net weight: 250ml(1 cup)
Calories: 55kcal
Fat:0g
Protein:0g 
Carbohydrate:14g 
Fibre: 0g 
Sodium: 3mg
Potassium: 496mg 



Summary: It does not contain fat or protein, low in calories and the carbohydrate content is equivalent to 1 serving.  It is also high in Potassium, good for athletes as an alternative to sports drinks as the content of sodium can be increased by adding in some salt. However, for those with kidney failure who needs fluids restriction with elevated potassium levels, be cautious with this coconut juice.

Coconut flesh, old or young? Vs coconut milk?

When we were having dinner not long ago,  a friend asked me, " Karene, why people says coconut is fattening? Which part is more fattening? Its flesh or the juice?"

Coconut flesh, old  (thick, hard and whitish flesh)
Net weight: 100g
Calories: 357kcal
Fat:34.5g
Protein:6.8g 
Carbohydrate:4.7g 
Fibre: 4.6g 
Sodium: 3mg
Potassium: 285mg 

Coconut flesh, young (jelly-like, slightly white, aloe-look)
Net weight: 100g
Calories: 38kcal
Fat:1.5g
Protein:1.1g 
Carbohydrate:5g 
Fibre: 0g 
Sodium: 15mg
Potassium: 483mg 




Summary: Old coconut is 9 times higher in calories and 23 times higher in fat content as compared to young coconut.  The protein and fibre in old coconut is higher and the carbohydrate content is about the same. The potassium and sodium in young coconut is higher makes it a better choice for physically active adults with higher sweat loss and frequent muscle cramping during exercise. So, opt for young one if you are concern of what you eat.
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"What? Coconut milk? Oh Gosh....I ate so much nasi lemak....die liaw lah"
Karene's response, "..........." (speachless)

Coconut milk (Santan)
Net weight:14g (1 tbsp/3 tsp)
Calories: 39kcal 
Fat:4g
Protein:0.4g 
Carbohydrate:0.4g 
Fibre: 0g 
Sodium: 2mg
Potassium: 56mg 

Coconut powder (Santan)
Net weight:6g (1 tbsp/3 tsp)
Calories: 41kcal
Fat3.6g
Protein:0.7g 
Carbohydrate:1.5g 
Fibre: 0g 
Sodium: 2mg
Potassium: 32mg 







Summary:  Santan is considered as fat exchange when we  do the comparison.  (A teaspoon of oil provides 45 calories and 5 g of fat.) So, 1 tablespoon or 3 teaspoons of santan (milk/powder) is equivalent of a teaspoon of oil/fat.  Common Malaysian foods with santan are nasi lemak, curry, laksa kuching, desert with santan, local vege masak lemak, local kuih and etc.  If you are controlling your weight, watch out for these hidden fat.