Coconut

Coconut may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. Even though coconut is botanically a fruit (a drupe to be precise), the United States Food & Drug Administration classifies it as a tree nut, which means it is an allergen by law, even though coconut is not a common allergen and coconut allergy is rare.

Coconut likely originated in the tropics of Asia and spread around the globe with colonization and trade. It is called the tree of life, as the entire plant can be utilized by humans, who turn coconut palms and their fruit into fiber, medicine, musical instruments, shelter, and of course, food. Rich in flavor and full of nutrition, coconut works well in sweet and savory dishes alike, and its use in cooking is widespread. Coconuts can be enjoyed at various stages of maturity, from young, green coconuts to the oldest, brown coconuts, and each stage can be used slightly differently in the kitchen. Coconuts are also processed into many other forms, from coconut oil to flour to sugar. See our page on coconut milk for more information about the alternative dairy products made by pressing the fruit’s flesh.

Yes. Nutrient content varies depending on the form of coconut—fresh, dried, or processed into milk, yogurt, oil, butter, flour, sugar, and more—but most coconut products are packed with healthy fat to nourish a baby’s brain and support the nervous system’s development. These healthy fats also provide easily available energy for growing babies, and some are easier to digest and absorb than fats from animal products. In addition, coconut meat contains plenty of fiber to cultivate a healthy gut and other essential nutrients to help a baby thrive, including copper, iron, manganese, selenium, zinc, and vitamin B6.

★Tip: Whole coconuts in their husks can be stored on the counter for up to one week or in the fridge for up to three weeks. Once the husk is removed and the fruit is cracked open, store in the fridge and use within a week.

After 12 months of age, yes. While coconut milk can be a terrific ingredient for cooking food for babies, wait until after baby’s first birthday to serve it on its own as a drink. The American Academy of Pediatrics advises that babies should drink only breast milk or formula until the first birthday (and in addition, small amounts of water after six months of age). For a detailed comparison of plant-based milks and milk alternatives, see our Milk FAQs page.

After 12 months of age, yes. The American Academy of Pediatrics advises that babies should drink only breast milk or formula until the first birthday (and in addition, small amounts of water after six months of age). While a small sip won’t hurt, it’s best to wait until after baby’s first birthday to offer coconut water as a drink. When serving store-bought coconut water, be sure to read the ingredient label and opt for products without any added sugar.

Yes, but read the label before purchasing coconut products. They often contain additives and preservatives and are packaged in containers lined with bisphenol A (BPA), which studies have shown can disrupt a baby’s bodily functions. Choose cans and plastic containers marked with a BPA-free label—and opt for unsweetened products with no added ingredients.

Finally, when purchasing coconut oil, choose brands with a virgin or extra virgin label over refined coconut oil, which is treated with chemicals to remove the aroma—a process that adds potentially carcinogenic substances and eliminates much of the antioxidant benefits.

Yes. As long as the child does not have a sulfite sensitivity, dried coconut with added preservatives and sulfites can be offered in moderation. Sulfites are naturally present in certain foods and can be added to others to help prevent browning, decrease the growth of microbes, and extend a food’s shelf life. In the United States, sulfites are generally recognized as safe by the Food and Drug Administration.

If you suspect baby is sensitive to sulfites or would like to avoid them, simply look for a brand that is sulfite-free. In sensitive individuals, consuming sulfites can cause an allergy-like reaction and cause asthma flare-ups. If sulfites are a concern, avoid ingredients such as sulfur dioxide, potassium bisulfate, potassium metabisulfite, sodium bisulfite, sodium metabisulfite, and sodium sulfite to name a few.

Yes, if you are serving chunks of mature, raw coconut flesh or coconut strips or chips. Young coconut meat is soft and pliable, and should not pose any unusual risk. Shredded (or desiccated) coconut and fine coconut flakes are not choking hazards and may be used liberally. As always, make sure to create a safe eating environment and stay within an arm’s reach of the baby during meals. For more information on choking, visit our section on gagging and choking and familiarize yourself with the list of common choking hazards.

Yes and no. Coconut is a fruit, and not actually a nut. However, the United States Food & Drug Administration classifies coconut as a tree nut, which means it must be labeled as an allergen by law, even though coconut allergy is rare. In fact, some organizations advise that individuals with tree nut allergies avoid coconut, even as they acknowledge that coconut can be safely consumed by most individuals with tree nut allergies. In the small number of documented coconut allergies, most were not allergic to tree nuts. However, in the rare cases when it does occur, coconut allergy has been associated with severe reactions.

Dried coconut is commonly preserved with sulfites. While sulfites are not a common allergen, certain individuals, particularly those with asthma, can have allergy-like reactions to added sulfites. If sulfites are a concern, avoid ingredients such as sulfur dioxide, potassium bisulfate, potassium metabisulfite, sodium bisulfite, sodium metabisulfite, and sodium sulfite to name a few.

As you would when introducing any new food, start by offering a small quantity for the first few times. If there is no adverse reaction, gradually increase the quantity over future meals.

Coconut has a mellow, slightly sweet flavor that works well in a variety of dishes worldwide. Coconut appears in canjica corn porridge in Brazil, vegetable-packed oil down stew in Grenada, creamy haupia pudding in Hawaii, sweet ondeh-ondeh balls in Indonesia, savory matata with seafood and peanuts in Mozambique, technicolor halo-halo desserts in the Philippines, spiced coconut rice called kiribath in Sri Lanka, and many more beloved dishes. The meat from young, green coconuts is so soft that it can be pureed and added to warm cereals and grain dishes. The slightly firmer flesh of older coconuts is delicious grated and used as a coating for fish, chicken, tofu, added to granolas, and incorporated into baked goods like cookies, cakes, and quick breads.

★Tip: Finely shredded coconut can add grip to slippery finger foods like avocado and mango slices. If you’re concerned that the pieces of shredded coconut are too large, pulverize in a food processor, grinder, or mortar and pestle to achieve a finer texture.