Coconut nutrition, glycemic index, calories, and serving size
Coconut Glycemic index (GI)
Coconuts are not low in carbohydrates, however, over half of a coconut’s carbohydrate content consists of dietary fiber.
An exact number for the glycemic index of coconuts has not yet been researched, but coconut products have been studied to have beneficial effects on the diabetic profile.
Due to a high dietary fiber content, coconut flour has been shown to decrease the glycemic index of bakery products and other foods supplemented with it (1).
Even though coconut milk has a high glycemic index of 97 (2), 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 (3). 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 (4).
Overall, even though an exact number for the glycemic index of coconut is unclear, it can be assumed to be low due to its high dietary fiber and fat content, as well as by looking at other coconut products.
Important nutritional characteristics for Coconut
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NEW NUTRITION FACTS LABEL
Serving Size ______________
Coconut nutrition infographic
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Fiber content ratio for Coconut
All nutrients for Coconut per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Protein||8%||69%||3.33g||1.2 times more than Broccoli|
|Fats||52%||5%||33.49g||Equal to Cheese|
|Carbs||5%||41%||15.23g||1.8 times less than Rice|
|Calories||18%||23%||354kcal||7.5 times more than Orange|
|Sugar||0%||46%||6.23g||1.4 times less than Coca-Cola|
|Fiber||36%||12%||9g||3.8 times more than Orange|
|Calcium||1%||66%||14mg||8.9 times less than Milk|
|Iron||30%||29%||2.43mg||1.1 times less than Beef|
|Magnesium||8%||30%||32mg||4.4 times less than Almond|
|Phosphorus||16%||61%||113mg||1.6 times less than Chicken meat|
|Potassium||10%||24%||356mg||2.4 times more than Cucumber|
|Sodium||1%||81%||20mg||24.5 times less than White Bread|
|Zinc||10%||52%||1.1mg||5.7 times less than Beef|
|Copper||48%||21%||0.44mg||3.1 times more than Shiitake|
|Vitamin E||2%||72%||0.24mg||6.1 times less than Kiwifruit|
|Vitamin C||4%||32%||3.3mg||16.1 times less than Lemon|
|Vitamin B1||6%||64%||0.07mg||4 times less than Pea|
|Vitamin B2||2%||92%||0.02mg||6.5 times less than Avocado|
|Vitamin B3||3%||77%||0.54mg||17.7 times less than Turkey meat|
|Vitamin B5||6%||74%||0.3mg||3.8 times less than Sunflower seed|
|Vitamin B6||4%||77%||0.05mg||2.2 times less than Oat|
|Folate||7%||44%||26µg||2.3 times less than Brussels sprout|
|Vitamin K||0%||85%||0.2µg||508 times less than Broccoli|
|Tryptophan||0%||88%||0.04mg||7.8 times less than Chicken meat|
|Threonine||0%||88%||0.12mg||6 times less than Beef|
|Isoleucine||0%||89%||0.13mg||7 times less than Salmon|
|Leucine||0%||88%||0.25mg||9.8 times less than Tuna|
|Lysine||0%||88%||0.15mg||3.1 times less than Tofu|
|Methionine||0%||88%||0.06mg||1.5 times less than Quinoa|
|Phenylalanine||0%||87%||0.17mg||4 times less than Egg|
|Valine||0%||87%||0.2mg||10 times less than Soybean|
|Histidine||0%||88%||0.08mg||9.7 times less than Turkey meat|
|Saturated Fat||148%||5%||29.7g||5 times more than Beef|
|Monounsaturated Fat||0%||59%||1.43g||6.9 times less than Avocado|
|Polyunsaturated fat||0%||68%||0.37g||128.9 times less than Walnut|
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.