Coconut
Moderate nutritional value
Fresh raw coconut meat, the white flesh of a mature coconut.
Fresh coconut meat is the firm white flesh of the mature coconut, eaten in pieces or grated into curries, chutneys and desserts, and pressed to make coconut milk. A 40 g piece has about 140 kcal and 13 g of fat, of which 12 g is saturated, plus 3.6 g of fiber and a quarter of the daily value of manganese. It is about 47% water; dried desiccated coconut has nearly twice the calories per gram.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.3g | 5.9% |
| Fat | 33.5g | 47.9% |
| Carbs | 15.2g | 5.1% |
| Simple Sugars | 5.32g | Estimate |
| Complex Carbs | 0.88g | Estimate |
| Fiber | 9g | 36.0% |
| Water | 47g | 1.9% |
| Calories | 354 | 15.7% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 29.7 | g | 148.5% |
| Monounsaturated | 1.43 | g | 5.7% |
| Polyunsaturated | 0.37 | g | 2.8% |
| Omega-3 | 0.111 | g | Estimate |
| Omega-6 | 0.259 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.3 | mg |
| Vitamin E | 0.24 | mg |
| Selenium | 10.1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.066 | mg | 5.5% |
| vitamin B2 | 0.02 | mg | 1.5% |
| vitamin B3 | 0.54 | mg | 3.4% |
| vitamin B6 | 0.054 | mg | 3.2% |
| vitamin B9 | 26 | mcg | 6.5% |
| vitamin C | 3.3 | mg | 3.7% |
| vitamin E | 0.24 | mg | 1.6% |
| vitamin K | 0.2 | mcg | 0.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 14 | mg | 1.4% |
| iron | 2.43 | mg | 13.5% |
| magnesium | 32 | mg | 8.0% |
| phosphorus | 113 | mg | 16.1% |
| potassium | 356 | mg | 13.7% |
| sodium | 20 | mg | 0.9% |
| zinc | 1.1 | mg | 10.0% |
| copper | 0.435 | mg | 48.3% |
| manganese | 1.5 | mg | 65.2% |
| selenium | 10.1 | mcg | 18.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 77 | mg | 11.0% | 117% |
| Isoleucine | 131 | mg | 9.4% | 106% |
| Leucine | 247 | mg | 9.0% | 98% |
| Lysine limiting | 147 | mg | 7.0% | 74% |
| Methionine | 128 | mg | 12.2% | 135% |
| Phenylalanine | 272 | mg | 15.5% | 161% |
| Threonine | 121 | mg | 11.5% | 117% |
| Tryptophan | 39 | mg | 13.9% | 143% |
| Valine | 202 | mg | 11.1% | 122% |
Compare with other products
Values per 100 g
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