Coconut nutrition: calories, carbs, GI, protein, fiber, fats
Nuts, coconut meat, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Coconut
|
Glycemic index ⓘ
Source: Check out our full article on Coconut glycemic index http://ifrj.upm.edu.my/28%20(04)%202021/DONE%20-%2015%20-%20IFRJ20583.R1.pdfCheck out our Glycemic index chart page for the full list.
|
59 (medium) |
| Glycemic load | 3 (low) |
| Calories ⓘ Calories per 100-gram serving | 354 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 6.23 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, shredded (80 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -2.7 (alkaline) |
| Oxalates ⓘ https://www.researchgate.net/profile/Geoffrey-Savage/publication/263659023_Available_oxalate_content_of_nuts/links/0deec53b8a064ee4a1000000/Available-oxalate-content-of-nuts.pdf | 7mg |
Saturated Fat ⓘHigher in Saturated Fat content than 95% of foods
Fats ⓘHigher in Fats content than 95% of foods
Fiber ⓘHigher in Fiber content than 88% of foods
Copper ⓘHigher in Copper content than 79% of foods
Calories ⓘHigher in Calories content than 77% of foods
Coconut calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 354 | |
| Calories in 1 cup, shredded | 283 | 80 g |
| Calories in 1 medium | 1405 | 397 g |
Coconut Glycemic index (GI)
Source:
Check out our full article on Coconut glycemic index
http://ifrj.upm.edu.my/28%20(04)%202021/DONE%20-%2015%20-%20IFRJ20583.R1.pdfCheck out our Glycemic index chart page for the full list.
Coconut Glycemic load (GL)
Mineral coverage chart
Calcium:
14 mg of 1,000 mg
1%
Iron:
2.43 mg of 8 mg
30%
Magnesium:
32 mg of 420 mg
8%
Phosphorus:
113 mg of 700 mg
16%
Potassium:
356 mg of 3,400 mg
10%
Sodium:
20 mg of 2,300 mg
1%
Zinc:
1.1 mg of 11 mg
10%
Copper:
0.435 mg of 1 mg
48%
Manganese:
1.5 mg of 2 mg
65%
Selenium:
10.1 µg of 55 µg
18%
Choline:
12.1 mg of 550 mg
2%
Mineral chart - relative view
Copper
0.435 mg
TOP 21%
Potassium
356 mg
TOP 24%
Iron
2.43 mg
TOP 29%
Manganese
1.5 mg
TOP 29%
Magnesium
32 mg
TOP 30%
Zinc
1.1 mg
TOP 52%
Selenium
10.1 µg
TOP 60%
Phosphorus
113 mg
TOP 61%
Calcium
14 mg
TOP 66%
Sodium
20 mg
TOP 81%
Choline
12.1 mg
TOP 84%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.24 mg of 15 mg
2%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
3.3 mg of 90 mg
4%
Vitamin B1:
0.066 mg of 1 mg
6%
Vitamin B2:
0.02 mg of 1 mg
2%
Vitamin B3:
0.54 mg of 16 mg
3%
Vitamin B5:
0.3 mg of 5 mg
6%
Vitamin B6:
0.054 mg of 1 mg
4%
Folate:
26 µg of 400 µg
7%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0.2 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin C
3.3 mg
TOP 32%
Folate
26 µg
TOP 44%
Vitamin B1
0.066 mg
TOP 64%
Vitamin E
0.24 mg
TOP 72%
Vitamin B5
0.3 mg
TOP 74%
Vitamin B6
0.054 mg
TOP 77%
Vitamin B3
0.54 mg
TOP 77%
Vitamin K
0.2 µg
TOP 85%
Vitamin B2
0.02 mg
TOP 92%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 7%
3.33 g of 50 g
7%
Fats:
Daily Value: 52%
33.49 g of 65 g
52%
Carbs:
Daily Value: 5%
15.23 g of 300 g
5%
Water:
Daily Value: 2%
46.99 g of 2,000 g
2%
Other:
0.96 g
Protein quality breakdown
Tryptophan:
39 mg of 280 mg
14%
Threonine:
121 mg of 1,050 mg
12%
Isoleucine:
131 mg of 1,400 mg
9%
Leucine:
247 mg of 2,730 mg
9%
Lysine:
147 mg of 2,100 mg
7%
Methionine:
62 mg of 1,050 mg
6%
Phenylalanine:
169 mg of 1,750 mg
10%
Valine:
202 mg of 1,820 mg
11%
Histidine:
77 mg of 700 mg
11%
Fat type information
Saturated Fat:
29.698 g
Monounsaturated Fat:
1.425 g
Polyunsaturated fat:
0.366 g
Fiber content ratio for Coconut
Sugar:
6.23 g
Fiber:
9 g
Other:
0 g
All nutrients for Coconut per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 354kcal | 18% | 23% |
7.5 times more than Orange
|
| Protein | 3.33g | 8% | 69% |
1.2 times more than Broccoli
|
| Fats | 33.49g | 52% | 5% |
Equal to Cheddar Cheese
|
| Vitamin C | 3.3mg | 4% | 32% |
16.1 times less than Lemon
|
| Net carbs | 6.23g | N/A | 54% |
8.7 times less than Chocolate
|
| Carbs | 15.23g | 5% | 41% |
1.8 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.43mg | 30% | 29% |
1.1 times less than Beef broiled
|
| Calcium | 14mg | 1% | 66% |
8.9 times less than Milk
|
| Potassium | 356mg | 10% | 24% |
2.4 times more than Cucumber
|
| Magnesium | 32mg | 8% | 30% |
4.4 times less than Almond
|
| Sugar | 6.23g | N/A | 46% |
1.4 times less than Coca-Cola
|
| Fiber | 9g | 36% | 12% |
3.8 times more than Orange
|
| Copper | 0.44mg | 48% | 21% |
3.1 times more than Shiitake
|
| Zinc | 1.1mg | 10% | 52% |
5.7 times less than Beef broiled
|
| Phosphorus | 113mg | 16% | 61% |
1.6 times less than Chicken meat
|
| Sodium | 20mg | 1% | 81% |
24.5 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.24mg | 2% | 72% |
6.1 times less than Kiwifruit
|
| Selenium | 10.1µg | 18% | 60% | |
| Manganese | 1.5mg | 65% | 29% | |
| Vitamin B1 | 0.07mg | 6% | 64% |
4 times less than Pea raw
|
| Vitamin B2 | 0.02mg | 2% | 92% |
6.5 times less than Avocado
|
| Vitamin B3 | 0.54mg | 3% | 77% |
17.7 times less than Turkey meat
|
| Vitamin B5 | 0.3mg | 6% | 74% |
3.8 times less than Sunflower seed
|
| Vitamin B6 | 0.05mg | 4% | 77% |
2.2 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.2µg | 0% | 85% |
508 times less than Broccoli
|
| Folate | 26µg | 7% | 44% |
2.3 times less than Brussels sprout
|
| Saturated Fat | 29.7g | 148% | 5% |
5 times more than Beef broiled
|
| Monounsaturated Fat | 1.43g | N/A | 59% |
6.9 times less than Avocado
|
| Polyunsaturated fat | 0.37g | N/A | 68% |
128.9 times less than Walnut
|
| Tryptophan | 0.04mg | 0% | 88% |
7.8 times less than Chicken meat
|
| Threonine | 0.12mg | 0% | 88% |
6 times less than Beef broiled
|
| Isoleucine | 0.13mg | 0% | 89% |
7 times less than Salmon raw
|
| Leucine | 0.25mg | 0% | 88% |
9.8 times less than Tuna Bluefin
|
| Lysine | 0.15mg | 0% | 88% |
3.1 times less than Tofu
|
| Methionine | 0.06mg | 0% | 88% |
1.5 times less than Quinoa
|
| Phenylalanine | 0.17mg | 0% | 87% |
4 times less than Egg
|
| Valine | 0.2mg | 0% | 87% |
10 times less than Soybean raw
|
| Histidine | 0.08mg | 0% | 88% |
9.7 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 354
% Daily Value*
51%
Total Fat
33g
136%
Saturated Fat 30g
0%
Cholesterol 0mg
1%
Sodium 20mg
5%
Total Carbohydrate
15g
36%
Dietary Fiber
9g
Total Sugars g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0%
Calcium
14mg
1%
Iron
2mg
25%
Potassium
356mg
10%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Coconut nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.