Nutrients in 100 grams of Coconut

Raw Coconut Meat (Cocos nucifera).

Macros Ratio

Protein Fat Carbs

80%

16%

100 g ▼

Macro Nutrients

Coconut

Energy354 kcal

12.2%

Raw Coconut Meat has 354 kcal of Energy per 100 grams, which is 12.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat33.5 g

34.5%

Raw Coconut Meat has 33.49 g of Fat per 100 grams, which is 34.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat29.7 g

93%

Raw Coconut Meat has 29.698 g of Saturated Fat per 100 grams, which is 93% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.37 g

2.15%

Raw Coconut Meat has 0.366 g of Omega 6 per 100 grams, which is 2.15% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate15.2 g

11.7%

Raw Coconut Meat has 15.23 g of Carbohydrate per 100 grams, which is 11.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.23 g

8.6%

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

Raw Coconut Meat has 6.23 g of Sugars per 100 grams, which is 8.6% 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

Fiber9 g

23.7%

Raw Coconut Meat has 9 g of Fiber per 100 grams, which is 23.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.33 g

5.95%

Raw Coconut Meat has 3.33 g of Protein per 100 grams, which is 5.95% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.066 mg

5.5%

Thiamine

Raw Coconut Meat has 0.066 mg of Vitamin B1 per 100 grams, which is 5.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.02 mg

1.54%

Riboflavin

Raw Coconut Meat has 0.02 mg of Vitamin B2 per 100 grams, which is 1.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.54 mg

3.38%

Niacin, nicotinic acid, niacinamide

Raw Coconut Meat has 0.54 mg of Vitamin B3 per 100 grams, which is 3.38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg

Pantothenic acid

Raw Coconut Meat has 0.3 mg of Vitamin B5 per 100 grams, which is 6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.054 mg

4.15%

Pyridoxine

Raw Coconut Meat has 0.054 mg of Vitamin B6 per 100 grams, which is 4.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B926 μg

6.5%

Folates and Folic Acid

Raw Coconut Meat has 26 μg of Vitamin B9 per 100 grams, which is 6.5% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.3 mg

3.67%

Ascorbic acid

Raw Coconut Meat has 3.3 mg of Vitamin C per 100 grams, which is 3.67% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.24 mg

1.6%

Tocopherols and Tocotrienols

Raw Coconut Meat has 0.24 mg of Vitamin E per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.2 μg

0.17%

Phytomenadione or phylloquinone

Raw Coconut Meat has 0.2 μg of Vitamin K per 100 grams, which is 0.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut

Calcium14 mg

1.4%

Raw Coconut Meat has 14 mg of Calcium per 100 grams, which is 1.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.44 mg

48.3%

Raw Coconut Meat has 0.435 mg of Copper per 100 grams, which is 48.3% 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

Iron2.43 mg

30.4%

Raw Coconut Meat has 2.43 mg of Iron per 100 grams, which is 30.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium32 mg

7.6%

Raw Coconut Meat has 32 mg of Magnesium per 100 grams, which is 7.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.5 mg

65.2%

Raw Coconut Meat has 1.5 mg of Manganese per 100 grams, which is 65.2% 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

Phosphorus113 mg

16%

Raw Coconut Meat has 113 mg of Phosphorus per 100 grams, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium356 mg

10.5%

Raw Coconut Meat has 356 mg of Potassium per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10 μg

18.4%

Raw Coconut Meat has 10.1 μg of Selenium per 100 grams, which is 18.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.33%

Raw Coconut Meat has 20 mg of Sodium per 100 grams, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

10%

Raw Coconut Meat has 1.1 mg of Zinc per 100 grams, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water47 g

1.27%

Raw Coconut Meat has 46.99 g of Water per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Coconut Meat:

100 grams of Coconut has some Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C.
While 100 grams 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 100 grams of Raw Coconut Meat:

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

Macronutrients in 100 grams of Raw Coconut Meat:

100 grams 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 and Sugars.
This nut has some Protein.
While 100 grams of product has trace amounts of 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 100 grams of Coconut

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Coconut Meat with: