Coconut nutrition: calories, carbs, GI, protein, fiber, fats
Nuts, coconut meat, raw
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 for selected serving | 354 |
| 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 |
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
Mineral chart - relative view
Vitamin coverage chart
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
Vitamin D
0 µg
TOP 100%
Macronutrients chart
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:
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
Saturated Fat:
30 g
Monounsaturated Fat:
1.4 g
Polyunsaturated fat:
0.37 g
Fiber content ratio for Coconut
Sugar:
6.2 g
Fiber:
9 g
Other:
0 g
All nutrients for Coconut per selected serving size (100 g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 354kcal | 18% | 23% |
7.5 times more than Orange
|
| Protein | 3.3g | 8% | 69% |
1.2 times more than Broccoli
|
| Fats | 33g | 52% | 5% |
Equal to Cheese
|
| Vitamin C | 3.3mg | 4% | 32% |
16.1 times less than Lemon
|
| Net carbs | 6.2g | N/A | 54% |
8.7 times less than Chocolate
|
| Carbs | 15g | 5% | 41% |
1.8 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 32mg | 8% | 30% |
4.4 times less than Almond
|
| Calcium | 14mg | 1% | 66% |
8.9 times less than Milk
|
| Potassium | 356mg | 10% | 24% |
2.4 times more than Cucumber
|
| Iron | 2.4mg | 30% | 29% |
1.1 times less than Beef broiled
|
| Sugar | 6.2g | 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
|
| Manganese | 1.5mg | 65% | 29% | |
| Selenium | 10µg | 18% | 60% | |
| 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 | 30g | 148% | 5% |
5 times more than Beef broiled
|
| Choline | 12mg | 2% | 84% | |
| Monounsaturated Fat | 1.4g | 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*
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
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.