All about Young Thai Coconuts and Tropical Green Monster Recipe

Ever had a young Thai coconut before? They are available at your local health food store and look like the coconut in the picture to your left. Young Thai coconuts are filled with coconut water, which is not only delicious, but insanely good for you. But do not just take my word for it, lets look at the facts. Here is the nutritional information for 1 cup of coconut water :



Total Fat





9g (3g from fiber, 6g from sugar)



Vitamin C

10% DV


8% DV


5% DV


4% DV


6% DV


4% DV


15% DV


17% DV


11% DV


17% DV


As you can see, young coconut water is fat and cholesterol free, low in sugar, and even has some protein! Coconut water is a good source of Vitamin C, Riboflavin, Thiamin, and B6 It is said to be good for your immune system, high in anti-oxidants, great for digestion and metabolism. Young coconut water is also a good source of calcium and iron, but what it is most notable for is its high concentration of electrolytes including Magnesium, Potassium,  and sodium, making coconut water great for detoxifying and hydration.

The meat of a young coconut is much softer and creamier than a fully mature coconut. Lets compare the nutritional value of young coconut meat to mature coconut meat:
Young Coconut Meat (1 Medium) Mature Coconut Meat (1 cup shredded)
Calories 140 283
Fat 3g 27g
Saturated Fat 3g 24g
Cholesterol 0g 0g
Carbohydrates 28g 12g
Fiber 2g 7g
Sugar 15g 5g
Protein 2g 3g
Calcium 17% DV 1% DV
As you can see, young coconut meat is much lower in fat and much higher in calcium than mature coconut meat. It has less fiber and more sugar but overall it is much healthier for you. Young Thai coconut meat is also said to have healing properties because it is high in antioxidants. Also, the fat in coconuts is medium-chain fatty acids that are better absorbed than animal saturated fat and is said to have anti-inflammatory effects. Young coconut meat is definitely a great superfood to add to your diet! Especially if you want all the great health benefits of coconut meat without all the added fat!
My favorite way to use young thai coconut water and pulp is in smoothies. I made this smoothie with the water and pulp of a young coconut the other day and it was so delicious! It also had protein powder to boost the staying power and keep me fuller longer, banana to make it extra creamy, spinach to provide tons of micro-nutrients, and mango, pineapple, ginger, and mint to make me feel like I have just been whisked off to a tropical island! Seriously, what more could a girl ask for in a breakfast?
Here is the recipe. Enjoy!

Green Monster

Vegan, Dairy Free, Gluten Free, Soy Free, Raw


Makes 2 Servings


Juice and pulp from one young thai coconut

1 scoop sunwarrior vanilla protein powder (optional)

2 handfuls of spinach

1 banana

1” piece of fresh ginger

handful of fresh mint

Frozen mango

Frozen pineapple


1. Add the coconut water and pulp, protein powder (if using), spinach, banana, ginger, and mint to the blender and blend until smooth.

2. Add equal amounts of frozen mango and pineapple until desired thickness is achieved.

3. Sip in your favorite glass and imagine you are in the tropics laying out on the beach!!!

3 thoughts on “All about Young Thai Coconuts and Tropical Green Monster Recipe

  1. i just heard a rumor that they are treated with formaldehyde and that it leaches through the shell and saturates the contents. but it could be just that… a rumor… i have to look into it more. nothing is safe anymore! :/ i’d say im going on an air only diet but even that is bad for you!

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