Coconut Meat – Nutritional Information
Item: Coconut Meat
Category: Nut and Seed Products
Scientific name: Cocos nucifera
Refuse: 48% (values below are for edible portion)
Serving size analysed: 80g, 1 cup, shredded
Intro: I always find it funny that the inside of a coconut is called the ‘meat’ when it couldn’t be more different from what we actually know as meat! There is more to a coconut than just the flesh inside though, we can derive oil and milk from them which is useful in cooking, the water inside can make a nice drink and be processed into alcohol if you want, and even the husk and the leaves can be used in productive ways if you know how.
Typically if you buy a coconut from the supermarket then it will be a fully mature one, but if you had access to a coconut palm and could choose when to harvest a coconut then you would find the contents of that shell are quite different. For instance a very young coconut will contain a lot more water, up to a 1,000ml, and it will be much sweeter too, while any ‘meat’ inside the shell will not have hardened yet and will be more like jelly.
You can see below that the flesh inside a coconut is very fatty and most of that is saturated fat. There is still some discussion about whether that is good fat in a coconut or not, some people are adamant that it is but I haven’t heard of any conclusive proof of that.
| Overview: | |
| Calories: | 283 |
| Water: | 37.59g |
| Carbs: | 12.18g |
| Protein: | 2.66g |
| Fiber: | 7.20g |
| Total Fat: | 26.79g |
| Saturated Fat: | 23.76g |
| Trans-fats: | Not known (or 0) |
| Minerals: | |
| Calcium: | 11.20mg |
| Iron: | 1.94mg |
| Magnesium: | 25.60mg |
| Phosphorus: | 90.40mg |
| Potassium: | 284.80mg |
| Sodium: | 16.00mg |
| Zinc: | 0.88mg |
| Copper: | 0.35mg |
| Manganese: | 1.20mg |
| Selenium: | 8.08mcg |
| Vitamins: | |
| Vitamin A: | 0.00IU |
| Thiamine (B1): | 0.05mg |
| Riboflavin (B2): | 0.02mg |
| Niacin (B3): | 0.43mg |
| Pantothenic acid (B5): | 0.24mg |
| Vitamin B6: | 0.04mg |
| Folic acid/Folate (B9): | 20.80mcg |
| Vitamin B12: | 0.00mcg |
| Vitamin C: | 2.64mg |
| Vitamin E (alpha-tocopherol): | 0.19mg |
| Vitamin K (phylloquinone): | 0.16mcg |
| Essential Amino Acids: | |
| Isoleucine: | 0.10g |
| Leucine: | 0.20g |
| Lysine: | 0.12g |
| Methionine: | 0.05g |
| Phenylalanine: | 0.14g |
| Threonine: | 0.10g |
| Tryptophan: | 0.03g |
| Valine: | 0.16g |
| Miscellaneous: | |
| Alcohol: | 0.00g |
| Caffeine: | 0.00mg |
Footnotes:
General footnote: From mature coconut.
Source:
These nutrition facts for coconut meat were kindly provided by…
U.S. Department of Agriculture, Agricultural Research Service.
USDA National Nutrient Database for Standard Reference, Release 22. Nutrient Data Laboratory Home Page: http://www.nal.usda.gov/fnic/foodcomp/search/
…under a PD license.
Information provide for entertainment purposes only and should not be relied upon to be accurate, please visit the USDA database for the full record.
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