Coconuts: nutrition facts & data
|
Nutrition facts per 100g |
Coconuts |
avg Nuts and seeds without shells[1]
|
|---|---|---|
| Calories (kcal) | 381.0 | 542.9 |
| Fat (g) | 36.0 | 45.8 |
| Protein (g) | 4.0 | 15.8 |
| Carbohydrates (g) | 5.0 | 11.5 |
| Mono- & Di-Saccharides (g) | 4.0 | 11.5 |
| Polysaccharides (g) | 0.0 | 11.5 |
| Fibers (g) | 9.0 | 11.1 |
| Sodium (mg) | 35.0 | 105.9 |
| Water (g) | 44.0 | 12.8 |
Breakdown in percent (%) of total calories
An average portion size (50g) of Coconuts contain:
- 190.5 Calories
- 18.0g of Fat
- 2.0g of Protein
- and 2.5g of Carbs
- 17.5mg of sodium - 0.0% of the RDA for sodium.
- 20.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
- 0.4mg of Zinc - 0.0% of the RDA for Zinc.
- 1.2mg of Iron - 0.1% of the RDA for Iron.
- 190.0mg of Potassium - 0.1% of the RDA for Potassium.
- 1.0mg of Vitamin C - 0.0% of the RDA for Vitamin C.
- No Vitamin B12
For every gram of carbs in Coconuts you get
- 0.80 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Nuts and seeds without shells have on average 1.38g of proteins per 1 gram of carbs.
- 7.20 grams of fat (total average 0.66g, other foods in Nuts and seeds without shells 3.98g)
- 1.80 grams of fibers (total average 0.13g, other foods in Nuts and seeds without shells 0.97g)
Nutrient distribution per gram
What vitamins are in Coconuts?
|
Vitamins per 100g |
Coconut |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 2.0 | 3.3 |
| Vitamin E (mg) | 0.7 | 7.5 |
| Vitamin B1 / Thiamine (mg) | 0.1 | 0.5 |
| Vitamin B2 (mg) | 0.0 | 0.2 |
| Vitamin B6 (mg) | 0.1 | 0.3 |
| Vitamin B9 / Folate (μg) | 30.0 | 63.1 |
| Vitamin B12 (μg) | 0.0 | 0.0 |
| Retinol (μg) | 0.0 | 0.0 |
| beta-Carotene (μg) | 0.0 |
Are Coconuts rich in vitamins?
The following chart displays the amount of vitamins per portion Size (50g) for Coconut of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Coconuts
|
Minerals per 100g |
Coconut |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 40.0 | 190.6 |
| Zinc (mg) | 0.8 | 3.2 |
| Sodium (mg) | 35.0 | 105.9 |
| Calcium (mg) | 20.0 | 191.0 |
| Iron (mg) | 2.3 | 4.2 |
| Potassium (mg) | 380.0 | 621.5 |
| Phosphorus (mg) | 95.0 | 418.8 |
Are Coconuts high in minerals?
Again, for every mineral contained in Coconuts we looked at the portion size (50g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Coconuts
5.0% of Coconuts are carbs, per serving of 50g that makes 2.5g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Coconut |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 4.0 | 3.4 |
| Polysaccharides (g) | 0.0 | 8.0 |
| Total carbs (g) | 5.0 | 11.5 |
How high are the Glycemic Index and the Glycemic Load for Coconuts?
The Glycemic Index of Coconuts is 45, which would be considered as low. The Glycemic Load in a normal serving is 1.1 and can be regarded as low.
Allergens in Coconuts
- are Gluten free
- have no Lactose
- no Fructose
Fatty acids and cholesterol in Coconuts
Of the 36.0g total fat per 100g in Coconuts, 32.0g are saturated fatty acids (SFA), 0.7g are monounsaturated fatty acids (MUFA) and 2.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.