Nutrients in 500 calories of Coconut

Raw Coconut Meat (Cocos nucifera).

Weight per 500 Calories

Coconut

141g

Raw Coconut Meat has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

80%

16%

500 kcal ▼

Macro Nutrients

Coconut

Energy500 kcal

17.2%

Raw Coconut Meat has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat47.3 g

48.8%

Raw Coconut Meat has 47.302259887006 g of Fat per 500 calories, which is 48.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat42 g

131%

Raw Coconut Meat has 41.946327683616 g of Saturated Fat per 500 calories, which is 131% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Coconut Meat has 0 g of Omega 3 per 500 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.52 g

3.04%

Raw Coconut Meat has 0.51694915254237 g of Omega 6 per 500 calories, which is 3.04% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Coconut Meat has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21.5 g

16.5%

Raw Coconut Meat has 21.511299435028 g of Carbohydrate per 500 calories, which is 16.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.8 g

12%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Coconut Meat has 8.7994350282486 g of Sugars per 500 calories, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber12.7 g

33.5%

Raw Coconut Meat has 12.71186440678 g of Fiber per 500 calories, which is 33.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.7 g

8.4%

Raw Coconut Meat has 4.7033898305085 g of Protein per 500 calories, which is 8.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Coconut

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Coconut Meat has 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.093 mg

7.77%

Thiamine

Raw Coconut Meat has 0.093220338983051 mg of Vitamin B1 per 500 calories, which is 7.77% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.028 mg

2.17%

Riboflavin

Raw Coconut Meat has 0.028248587570621 mg of Vitamin B2 per 500 calories, which is 2.17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.76 mg

4.77%

Niacin, nicotinic acid, niacinamide

Raw Coconut Meat has 0.76271186440678 mg of Vitamin B3 per 500 calories, which is 4.77% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.42 mg

8.47%

Pantothenic acid

Raw Coconut Meat has 0.42372881355932 mg of Vitamin B5 per 500 calories, which is 8.47% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.076 mg

5.87%

Pyridoxine

Raw Coconut Meat has 0.076271186440678 mg of Vitamin B6 per 500 calories, which is 5.87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B936.7 μg

9.2%

Folates and Folic Acid

Raw Coconut Meat has 36.723163841808 μg of Vitamin B9 per 500 calories, which is 9.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Coconut Meat has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C4.66 mg

5.18%

Ascorbic acid

Raw Coconut Meat has 4.6610169491525 mg of Vitamin C per 500 calories, which is 5.18% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Coconut Meat has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.34 mg

2.26%

Tocopherols and Tocotrienols

Raw Coconut Meat has 0.33898305084746 mg of Vitamin E per 500 calories, which is 2.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.28 μg

0.24%

Phytomenadione or phylloquinone

Raw Coconut Meat has 0.28248587570621 μg of Vitamin K per 500 calories, which is 0.24% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut

Calcium19.8 mg

1.98%

Raw Coconut Meat has 19.774011299435 mg of Calcium per 500 calories, which is 1.98% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.61 mg

68.3%

Raw Coconut Meat has 0.61440677966102 mg of Copper per 500 calories, which is 68.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.43 mg

43%

Raw Coconut Meat has 3.4322033898305 mg of Iron per 500 calories, which is 43% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45 mg

10.8%

Raw Coconut Meat has 45.197740112994 mg of Magnesium per 500 calories, which is 10.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.1 mg

92%

Raw Coconut Meat has 2.1186440677966 mg of Manganese per 500 calories, which is 92% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus160 mg

23%

Raw Coconut Meat has 159.60451977401 mg of Phosphorus per 500 calories, which is 23% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium503 mg

14.8%

Raw Coconut Meat has 502.82485875706 mg of Potassium per 500 calories, which is 14.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium14.3 μg

26%

Raw Coconut Meat has 14.265536723164 μg of Selenium per 500 calories, which is 26% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium28.2 mg

1.9%

Raw Coconut Meat has 28.248587570621 mg of Sodium per 500 calories, which is 1.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.55 mg

14%

Raw Coconut Meat has 1.5536723163842 mg of Zinc per 500 calories, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water66.4 g

1.8%

Raw Coconut Meat has 66.370056497175 g of Water per 500 calories, which is 1.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Coconut Meat:

500 calories of Coconut has a good amount of Vitamin B1, Vitamin B5 and Vitamin B9.
It has some Vitamin B3, Vitamin B6 and Vitamin C.
While 500 calories of product has trace amounts of Vitamin B2 and Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 500 calories of Raw Coconut Meat:

500 calories of Coconut has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Phosphorus and Selenium.
It also has a good amount of Magnesium, Potassium and Zinc.
The product has trace amounts of Calcium and Sodium.

Macronutrients in 500 calories of Raw Coconut Meat:

500 calories of Coconut has outstanding amounts of Saturated Fat.
It is an excellent source of Fat and Fiber.
It also has a good amount of Carbohydrate, Sugars and Protein.
This nut has some Omega 6.
It has no Omega 3.

Compare Raw Coconut Meat with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Coconut

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Coconut Meat with: