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coconut!

 

Coconut is an indispensable ingredient in Indonesian cuisine. Coconut meat, coconut milk, and coconut water are often used in main courses, desserts, and soups throughout the archipelago. When mature, they can be used as seed nuts or processed for oil, charcoal from the hard shell, and coir from the fibrous husk. When dried, the coconut flesh is called copra. The oil and milk derived from it are commonly used in cooking and frying, as well as in soaps and cosmetics.

Per 100-gram serving with 354 calories, raw coconut meat supplies a high amount of total fat (33 grams), especially saturated fat(89% of total fat) and carbohydrates (24 g; see table). Micronutrients in significant content include the dietary minerals manganese, iron, phosphorus, and zinc.