Coconut
Fresh coconut meat is high in fibre and saturated fat, with a distinctive sweet flavour.
Nutrition per 100 g
Standardised to 100 g of coconut, fresh for fair comparison. Typical serving: 50 g fresh meat — 177 kcal per 50 g serving.
| Nutrient | Per 100 g | Per serving (50 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 354 kcal | 177 kcal | 100 kcal |
| Protein | 3.4 g | 1.7 g | 1 g |
| Carbohydrate | 15.2 g | 7.6 g | 4.3 g |
| Fat | 33.6 g | 16.8 g | 9.5 g |
| Fibre | 9 g | 4.5 g | 2.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of coconut, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (50 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 224 µg | 112 µg | 25% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 2.8 µg | 1.4 µg | 14% |
| Vitamin E | 0.37 mg | 0.19 mg | 2% |
| Vitamin K | 1 µg | 0.5 µg | <1% |
| Thiamin | 0.042 mg | 0.021 mg | 4% |
| Riboflavin | 0.17 mg | 0.085 mg | 13% |
| Niacin | 0.027 mg | 0.014 mg | <1% |
| Vitamin B6 | 0.076 mg | 0.038 mg | 4% |
| Folate | 7 µg | 3.5 µg | 2% |
| Vitamin B12 | 1.7 µg | 0.85 µg | 71% |
| Pantothenic acid | 0.36 mg | 0.18 mg | 7% |
| Choline | 12.5 mg | 6.3 mg | 2% |
| Minerals | |||
| Calcium | 566 mg | 283 mg | 44% |
| Iron | 0.2 mg | 0.1 mg | 1% |
| Magnesium | 24 mg | 12 mg | 6% |
| Phosphorus | 385 mg | 193 mg | 31% |
| Potassium | 129 mg | 64.5 mg | 3% |
| Sodium | 751 mg | 376 mg | 33% |
| Zinc | 2.6 mg | 1.3 mg | 24% |
| Selenium | 19.3 µg | 9.7 µg | 35% |
| Copper | 0.033 mg | 0.017 mg | 4% |
| Manganese | 0.014 mg | 0.007 mg | <1% |
Source: USDA FoodData Central — Cheese, fresh, queso fresco
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat coconut?
- Very high fibre for a fatty food.
- Adds richness to plant-based cooking without dairy.
- Manganese content is exceptional.
How to include it
- Grate fresh over curries and dhal.
- Toast flakes for salads and porridge.
- Use tinned milk in small amounts for body in sauces.
Things to consider
- Mostly saturated fat — keep portions modest if lowering LDL cholesterol.
- Dried desiccated coconut is much more calorie-dense per gram.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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