Sprouted coconuts, also known as coconut sprouts or coconut apples, represent a fascinating stage in the coconut’s life cycle. Unlike regular coconuts, which contain clear coconut water and a firm white flesh, sprouted coconuts form after the mature coconut begins to germinate. "As the water inside the coconut is absorbed to nourish the growing sprout, it transforms into a soft, spongy mass inside the shell, known as the ‘apple.’ This substance has a sweet, airy texture and offers a unique taste experience compared to the rich, crunchy coconut flesh," said Manvi Lohia, MPH, RD and head of holistic health and international business, Ekaanta. Adding, Jinal Patel, dietitian, Zynova Shalby Hospital, Mumbai said they are mostly the mini or younger version of a fully-grown coconut. "There’s a visible shoot or sprout growing from the eyes or three holes in the bottom of the coconut. It mostly happens when the coconuts are exposed to moisture or a warm environment, which leads to seeds growing from the inside," said Patel. Nutritionally, sprouted coconuts are quite different from regular coconuts, said Lohia. "While mature coconuts are primarily known for their high-fat content, particularly medium-chain triglycerides (MCTs), which are beneficial for heart health and provide quick energy, sprouted coconuts have lower fat content. During germination, some of the fats in the coconut are converted into carbohydrates, providing the energy required for the sprout to grow. This makes sprouted coconuts naturally higher in sugars, contributing to their sweet taste. Additionally, they contain fibre, and essential minerals like potassium, magnesium, and calcium, making them a nutrient-dense snack," said Lohia. Dr Archana Batra, dietician, and certified diabetes educator listed the differences as: Texture and appearance Nutritional content Taste Regular coconut Hard shell with liquid (coconut water) inside and firm, white coconut meat (endosperm) lining the inside. High in healthy fats, protein, fibre, and various vitamins and minerals (potassium, magnesium, iron). The water is refreshing and mildly sweet, while the flesh is rich and slightly nutty. Sprouted coconut The water is almost entirely absorbed, and instead of just meat, you’ll find a soft, sponge-like mass that has taken up most of the inside. The shell remains the same on the outside. While still nutritious, the sprouted version is lower in fat and higher in fibre. It has a different nutrient profile due to the sprouting process, focusing more on energy for the seed to grow. The "apple" is soft, airy, mildly sweet, and has a unique texture, while the remaining meat is thinner and often less sweet. Are they safe to eat? From a safety perspective, sprouted coconuts are perfectly safe to eat as long as they are fresh. "In many tropical regions, sprouted coconuts are considered a delicacy and are commonly consumed for their unique flavour and nutritional benefits. However, like any perishable food, it is important to check for spoilage, which can occur if the coconut has been exposed to poor conditions or is too old," said Lohia. Interestingly, they’re not commonly available in markets, as most coconuts are harvested before they begin to sprout, shared Dr Batra. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
