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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

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.pdf
Check out our Glycemic index chart page for the full list.
59 (medium)
Glycemic load 3 (low)
Calories  ⓘ Calories for selected serving 354 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 6 grams
Default serving size  ⓘ Serving sizes are mostly 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 7 mg
TOP 5% Saturated Fat ⓘHigher in Saturated Fat content than 95% of foods
TOP 5% Fats ⓘHigher in Fats content than 95% of foods
TOP 12% Fiber ⓘHigher in Fiber content than 88% of foods
TOP 21% Copper ⓘHigher in Copper content than 79% of foods
TOP 23% 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.pdf
Check out our Glycemic index chart page for the full list.
59

Coconut Glycemic load (GL)

3

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 4.2% 91% 23% 48% 31% 2.6% 30% 145% 196% 55%
Calcium: 42mg of 1,000mg 4.2%
Iron: 7.3mg of 8mg 91%
Magnesium: 96mg of 420mg 23%
Phosphorus: 339mg of 700mg 48%
Potassium: 1068mg of 3,400mg 31%
Sodium: 60mg of 2,300mg 2.6%
Zinc: 3.3mg of 11mg 30%
Copper: 1.3mg of 1mg 145%
Manganese: 4.5mg of 2mg 196%
Selenium: 30µg of 55µg 55%

Mineral chart - relative view

0.44 mg
TOP 21%
356 mg
TOP 24%
2.4 mg
TOP 29%
1.5 mg
TOP 29%
32 mg
TOP 30%
1.1 mg
TOP 52%
10 µg
TOP 60%
113 mg
TOP 61%
14 mg
TOP 66%
20 mg
TOP 81%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0% 4.8% 0% 11% 17% 4.6% 10% 18% 12% 20% 0% 6.6% 0.5%
Vitamin A: 0IU of 5,000IU 0%
Vitamin E : 0.72mg of 15mg 4.8%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 9.9mg of 90mg 11%
Vitamin B1: 0.2mg of 1mg 17%
Vitamin B2: 0.06mg of 1mg 4.6%
Vitamin B3: 1.6mg of 16mg 10%
Vitamin B5: 0.9mg of 5mg 18%
Vitamin B6: 0.16mg of 1mg 12%
Folate: 78µg of 400µg 20%
Vitamin B12: 0µg of 2µg 0%
Choline: 36mg of 550mg 6.6%
Vitamin K: 0.6µg of 120µg 0.5%

Vitamin chart - relative view

3.3 mg
TOP 32%
26 µg
TOP 44%
0.07 mg
TOP 64%
0.24 mg
TOP 72%
0.3 mg
TOP 74%
0.05 mg
TOP 77%
0.54 mg
TOP 77%
12 mg
TOP 84%
0.2 µg
TOP 85%
0.02 mg
TOP 92%
0 IU
TOP 100%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

4% 33% 16% 46%
Protein:
Daily Value: 7%
3.3 g of 50 g
3.3 g (7% of DV )
Fats:
Daily Value: 52%
33.5 g of 65 g
33.5 g (52% of DV )
Carbs:
Daily Value: 5%
15.2 g of 300 g
15.2 g (5% of DV )
Water:
Daily Value: 2%
47 g of 2,000 g
47 g (2% of DV )
Other:
1 g
1 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 42% 35% 28% 27% 21% 18% 29% 33% 33%
Tryptophan: 117mg of 280mg 42%
Threonine: 363mg of 1,050mg 35%
Isoleucine: 393mg of 1,400mg 28%
Leucine: 741mg of 2,730mg 27%
Lysine: 441mg of 2,100mg 21%
Methionine: 186mg of 1,050mg 18%
Phenylalanine: 507mg of 1,750mg 29%
Valine: 606mg of 1,820mg 33%
Histidine: 231mg of 700mg 33%

Fat type information

94% 5%
Saturated Fat: 30 g
Monounsaturated Fat: 1.4 g
Polyunsaturated fat: 0.37 g

Fiber content ratio for Coconut

41% 59%
Sugar: 6.2 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 OrangeOrange
Protein 3.3g 8% 69% 1.2 times more than BroccoliBroccoli
Fats 33g 52% 5% Equal to CheeseCheese
Vitamin C 3.3mg 4% 32% 16.1 times less than LemonLemon
Net carbs 6.2g N/A 54% 8.7 times less than ChocolateChocolate
Carbs 15g 5% 41% 1.8 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 32mg 8% 30% 4.4 times less than AlmondAlmond
Calcium 14mg 1% 66% 8.9 times less than MilkMilk
Potassium 356mg 10% 24% 2.4 times more than CucumberCucumber
Iron 2.4mg 30% 29% 1.1 times less than Beef broiledBeef broiled
Sugar 6.2g N/A 46% 1.4 times less than Coca-ColaCoca-Cola
Fiber 9g 36% 12% 3.8 times more than OrangeOrange
Copper 0.44mg 48% 21% 3.1 times more than ShiitakeShiitake
Zinc 1.1mg 10% 52% 5.7 times less than Beef broiledBeef broiled
Phosphorus 113mg 16% 61% 1.6 times less than Chicken meatChicken meat
Sodium 20mg 1% 81% 24.5 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.24mg 2% 72% 6.1 times less than KiwifruitKiwifruit
Manganese 1.5mg 65% 29%
Selenium 10µg 18% 60%
Vitamin B1 0.07mg 6% 64% 4 times less than Pea rawPea raw
Vitamin B2 0.02mg 2% 92% 6.5 times less than AvocadoAvocado
Vitamin B3 0.54mg 3% 77% 17.7 times less than Turkey meatTurkey meat
Vitamin B5 0.3mg 6% 74% 3.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.05mg 4% 77% 2.2 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.2µg 0% 85% 508 times less than BroccoliBroccoli
Folate 26µg 7% 44% 2.3 times less than Brussels sproutBrussels sprout
Saturated Fat 30g 148% 5% 5 times more than Beef broiledBeef broiled
Choline 12mg 2% 84%
Monounsaturated Fat 1.4g N/A 59% 6.9 times less than AvocadoAvocado
Polyunsaturated fat 0.37g N/A 68% 128.9 times less than WalnutWalnut
Tryptophan 0.04mg 0% 88% 7.8 times less than Chicken meatChicken meat
Threonine 0.12mg 0% 88% 6 times less than Beef broiledBeef broiled
Isoleucine 0.13mg 0% 89% 7 times less than Salmon rawSalmon raw
Leucine 0.25mg 0% 88% 9.8 times less than Tuna BluefinTuna Bluefin
Lysine 0.15mg 0% 88% 3.1 times less than TofuTofu
Methionine 0.06mg 0% 88% 1.5 times less than QuinoaQuinoa
Phenylalanine 0.17mg 0% 87% 4 times less than EggEgg
Valine 0.2mg 0% 87% 10 times less than Soybean rawSoybean raw
Histidine 0.08mg 0% 88% 9.7 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 354
% Daily Value*
52%
Total Fat 33g
135%
Saturated Fat 30g
0
Trans Fat 0g
0
Cholesterol 0mg
0.87%
Sodium 20mg
5.1%
Total Carbohydrate 15g
36%
Dietary Fiber 9g
Total Sugars 0g
Includes ? g Added Sugars
Protein 3.3g
Vitamin D 0mcg 0

Calcium 14mg 1.4%

Iron 2.4mg 30%

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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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 Saturated Fats
limit break
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
ok

Coconut nutrition infographic

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.