Coconut Nutrition Facts, Vitamins and Benefits

Coconut benefits and place in a balanced diet

• Coconut provides 9 g of dietary fiber per 100 g. Fiber supports normal bowel function and can contribute to fullness as part of a balanced diet.
• A 100 g serving contains about 3.3 mg of vitamin C. Vitamin C contributes to normal immune function, collagen formation and protection of cells from oxidative stress.
• Its potassium content is approximately 356 mg per 100 g. Potassium contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• It supplies about 32 mg of magnesium per 100 g. Magnesium contributes to normal energy metabolism and normal muscle function.
• With approximately 3.3 g of protein per 100 g, it can contribute to total daily protein intake. Protein supports the maintenance and growth of muscle mass.
• It contains about 2.4 mg of iron per 100 g. Iron contributes to normal red blood cell formation and oxygen transport; absorption from plant foods varies.

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.