Nutrients in 7 ounces of Coconut

Raw Coconut Meat (Cocos nucifera).

Macros Ratio

Protein Fat Carbs

80%

16%

7 oz ▼

Macro Nutrients

Coconut

Energy703 kcal

24.2%

Raw Coconut Meat has 702.50061 kcal of Energy per 7 ounces, which is 24.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat66.5 g

68.5%

Raw Coconut Meat has 66.45973285 g of Fat per 7 ounces, which is 68.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat59 g

184%

Raw Coconut Meat has 58.93464157 g of Saturated Fat per 7 ounces, which is 184% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.73 g

4.27%

Raw Coconut Meat has 0.72631419 g of Omega 6 per 7 ounces, which is 4.27% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate30.2 g

23.2%

Raw Coconut Meat has 30.22340195 g of Carbohydrate per 7 ounces, which is 23.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars12.4 g

17%

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

Raw Coconut Meat has 12.36321695 g of Sugars per 7 ounces, which is 17% 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

Fiber18 g

47%

Raw Coconut Meat has 17.860185 g of Fiber per 7 ounces, which is 47% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.6 g

12%

Raw Coconut Meat has 6.60826845 g of Protein per 7 ounces, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Coconut

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Coconut Meat has 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11%

Thiamine

Raw Coconut Meat has 0.13097469 mg of Vitamin B1 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.04 mg

3.05%

Riboflavin

Raw Coconut Meat has 0.0396893 mg of Vitamin B2 per 7 ounces, which is 3.05% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.07 mg

6.7%

Niacin, nicotinic acid, niacinamide

Raw Coconut Meat has 1.0716111 mg of Vitamin B3 per 7 ounces, which is 6.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.6 mg

12%

Pantothenic acid

Raw Coconut Meat has 0.5953395 mg of Vitamin B5 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.24%

Pyridoxine

Raw Coconut Meat has 0.10716111 mg of Vitamin B6 per 7 ounces, which is 8.24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B951.6 μg

13%

Folates and Folic Acid

Raw Coconut Meat has 51.59609 μg of Vitamin B9 per 7 ounces, which is 13% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C6.55 mg

7.28%

Ascorbic acid

Raw Coconut Meat has 6.5487345 mg of Vitamin C per 7 ounces, which is 7.28% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.48 mg

3.18%

Tocopherols and Tocotrienols

Raw Coconut Meat has 0.4762716 mg of Vitamin E per 7 ounces, which is 3.18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.4 μg

0.33%

Phytomenadione or phylloquinone

Raw Coconut Meat has 0.396893 μg of Vitamin K per 7 ounces, which is 0.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut

Calcium27.8 mg

2.78%

Raw Coconut Meat has 27.78251 mg of Calcium per 7 ounces, which is 2.78% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.86 mg

96%

Raw Coconut Meat has 0.863242275 mg of Copper per 7 ounces, which is 96% 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

Iron4.82 mg

60.3%

Raw Coconut Meat has 4.82224995 mg of Iron per 7 ounces, which is 60.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium63.5 mg

15%

Raw Coconut Meat has 63.50288 mg of Magnesium per 7 ounces, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.98 mg

129%

Raw Coconut Meat has 2.9766975 mg of Manganese per 7 ounces, which is 129% 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

Phosphorus224 mg

32%

Raw Coconut Meat has 224.244545 mg of Phosphorus per 7 ounces, which is 32% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium706 mg

20.8%

Raw Coconut Meat has 706.46954 mg of Potassium per 7 ounces, which is 20.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium20 μg

36.4%

Raw Coconut Meat has 20.0430965 μg of Selenium per 7 ounces, which is 36.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium39.7 mg

2.65%

Raw Coconut Meat has 39.6893 mg of Sodium per 7 ounces, which is 2.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.2 mg

20%

Raw Coconut Meat has 2.1829115 mg of Zinc per 7 ounces, which is 20% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water93 g

2.52%

Raw Coconut Meat has 93.25001035 g of Water per 7 ounces, which is 2.52% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Coconut Meat:

7 ounces of Coconut has a good amount of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C.
It has some Vitamin B2, Vitamin B3 and Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 7 ounces of Raw Coconut Meat:

7 ounces of Coconut has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Phosphorus, Potassium and Selenium.
It also has a good amount of Magnesium and Zinc.
This nut has some Calcium and Sodium.

Macronutrients in 7 ounces of Raw Coconut Meat:

7 ounces of Coconut has outstanding amounts of Saturated Fat.
It is an excellent source of Fat, Carbohydrate and Fiber.
It also has a good amount of 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 7 ounces of Coconut

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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