Coconut Nutrition Facts, Vitamins and Benefits

Coconut benefits and place in a balanced diet

• A 100 g portion provides approximately 354 kcal; portion size and preparation affect total energy intake.
• Its approximately 47 g of water per 100 g contributes to total fluid intake.
• Its approximately 9 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
• About 3.3 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
• Its recorded folate content contributes to normal blood formation, cell division and homocysteine metabolism.
• About 0.24 mg of vitamin E per 100 g contributes to the protection of cells from oxidative stress.
• About 0.054 mg of vitamin B6 per 100 g contributes to normal protein and glycogen metabolism, nervous-system function and red blood-cell formation.
• About 14 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
• About 356 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• About 32 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
• About 2.4 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
• No single food prevents or treats disease. The nutritional value of coconut depends on portion size, variety, ripeness and the overall eating pattern.

Coconut nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 30 g reference serving.

How many calories are in Coconut?

100 g (about 3.5 oz) provides approximately 354 kcal. A 30 g reference serving provides approximately 106.2 kcal. Values vary with variety, ripeness and preparation.

How to use Coconut in the kitchen

Coconut can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values.