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Coconut nutrition, glycemic index, calories, net carbs & more

Nuts, coconut meat, raw
*all the values are displayed for the amount of 100 grams

Coconut Glycemic index (GI)

59
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on October 14, 2021
Education: General Medicine at YSMU

Coconuts are not low in carbohydrates; however, over half of a coconut’s carbohydrate content consists of dietary fiber.

A new study in The International Food Research Journal has found the glycemic index of fresh coconuts from Thailand to fall in the range of 59±8.2 (1). This means that the glycemic index of coconut falls in the low to moderate category.

Various research has also been carried out about the glycemic effects of coconut-derived products. Due to high dietary fiber content, coconut flour has been shown to decrease the glycemic index of bakery products and other foods supplemented with it (2).

Even though coconut milk has a high glycemic index of 97 (3), coconut products and coconut milk, in particular, have been demonstrated to be effective in the management of diabetes, showing hypolipidemic, antioxidant, and hemato-ameliorative properties (4). To learn more about the glycemic index of coconut milk, you can visit our “Coconut Milk” page - https://foodstruct.com/food/coconut-milk.

Coconut sugar has also been researched to have a low glycemic index, presenting as a potential healthy alternative sweetener (5).

Overall, while the average glycemic index of coconut is moderate, coconut and its products can still have a beneficial impact on the diabetic profile due to their antioxidant properties.

References

  1. Glycaemic index and glycaemic load of commonly consumed Thai fruits
  2. https://pubmed.ncbi.nlm.nih.gov/13129460/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5325842/
  4. https://www.researchgate.net/publication/317570048
  5. https://www.scirp.org/journal/paperinformation.aspx?paperid=86989
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: October 14, 2021

Important nutritional characteristics for Coconut

Coconut
Glycemic index ⓘ Source:
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)
Insulin index ⓘ
N/A
Calories
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)
95% Saturated Fat
95% Fats
88% Fiber
79% Copper
77% Calories
Explanation: The given food contains more Saturated Fat than 95% of foods. Note that this food itself is richer in Saturated Fat than it is in any other nutrient. Similarly, it is relatively rich in Fats, Fiber, Copper, and Calories.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 92% 23% 49% 32% 3% 30% 145% 196% 56% 7%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
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

4% 34% 16% 47%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 42% 35% 29% 28% 22% 18% 29% 34% 33%
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

29.698% 1.425%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g

Fiber content ratio for Coconut

6.23% 9%
Sugar: 6.23 g
Fiber: 9 g
Other: 0 g

All nutrients for Coconut per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 54% 6.23g 8.7 times less than Chocolate Chocolate
Protein 8% 69% 3.33g 1.2 times more than Broccoli Broccoli
Fats 52% 5% 33.49g Equal to Cheese Cheese
Carbs 5% 41% 15.23g 1.8 times less than Rice Rice
Calories 18% 23% 354kcal 7.5 times more than Orange Orange
Sugar N/A 46% 6.23g 1.4 times less than Coca-Cola Coca-Cola
Fiber 36% 12% 9g 3.8 times more than Orange Orange
Calcium 1% 66% 14mg 8.9 times less than Milk Milk
Iron 30% 29% 2.43mg 1.1 times less than Beef Beef
Magnesium 8% 30% 32mg 4.4 times less than Almond Almond
Phosphorus 16% 61% 113mg 1.6 times less than Chicken meat Chicken meat
Potassium 10% 24% 356mg 2.4 times more than Cucumber Cucumber
Sodium 1% 81% 20mg 24.5 times less than White Bread White Bread
Zinc 10% 52% 1.1mg 5.7 times less than Beef Beef
Copper 48% 21% 0.44mg 3.1 times more than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 2% 72% 0.24mg 6.1 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 4% 32% 3.3mg 16.1 times less than Lemon Lemon
Vitamin B1 6% 64% 0.07mg 4 times less than Pea Pea
Vitamin B2 2% 92% 0.02mg 6.5 times less than Avocado Avocado
Vitamin B3 3% 77% 0.54mg 17.7 times less than Turkey meat Turkey meat
Vitamin B5 6% 74% 0.3mg 3.8 times less than Sunflower seed Sunflower seed
Vitamin B6 4% 77% 0.05mg 2.2 times less than Oat Oat
Folate 7% 44% 26µg 2.3 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 85% 0.2µg 508 times less than Broccoli Broccoli
Tryptophan 0% 88% 0.04mg 7.8 times less than Chicken meat Chicken meat
Threonine 0% 88% 0.12mg 6 times less than Beef Beef
Isoleucine 0% 89% 0.13mg 7 times less than Salmon Salmon
Leucine 0% 88% 0.25mg 9.8 times less than Tuna Tuna
Lysine 0% 88% 0.15mg 3.1 times less than Tofu Tofu
Methionine 0% 88% 0.06mg 1.5 times less than Quinoa Quinoa
Phenylalanine 0% 87% 0.17mg 4 times less than Egg Egg
Valine 0% 87% 0.2mg 10 times less than Soybean Soybean
Histidine 0% 88% 0.08mg 9.7 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 148% 5% 29.7g 5 times more than Beef Beef
Monounsaturated Fat N/A 59% 1.43g 6.9 times less than Avocado Avocado
Polyunsaturated fat N/A 68% 0.37g 128.9 times less than Walnut Walnut

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*
51%
Total Fat 33g
136%
Saturated Fat 30g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
limit break
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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

Coconut nutrition infographic

Coconut nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.