Fresh coconut

Fruit

Item Rating: 67/100

1 serving (100 grams) contains 354 calories, 3.3 grams of protein, 33.5 grams of fat, and 15.2 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		842.9
% Daily Value*
Total Fat		79.8 g	102%
	Saturated Fat	70.7 g	353%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		47.6 mg	2%
Total Carbohydrates		36.2 g	13%
	Dietary Fiber	21.4 g	76%
	Sugars	14.8 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		33.3 mg	2%
Iron		5.7 mg	31%
Potassium		847.6 mg	18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

Source of Calories

Fat: 718 cal (80.3%)

Protein: 31 cal (3.5%)

Carbs: 144 cal (16.2%)

About Fresh coconut

Fresh coconut, the large seed of the coconut palm (Cocos nucifera), is native to tropical regions such as Southeast Asia, India, and the Pacific Islands. It is widely used in tropical and coastal cuisines for its rich flavor and versatility. Nutritionally, fresh coconut provides high-energy fats, particularly medium-chain triglycerides (MCTs), which are easily digested and quickly converted into energy. It also supplies dietary fiber, manganese, potassium, and small amounts of magnesium and copper. Fresh coconut can be consumed raw, shredded for recipes, or as a source of natural coconut water, which is hydrating and rich in electrolytes.

Health Benefits

• Supports energy production due to its high content of medium-chain triglycerides (MCTs), which are metabolized efficiently by the body.
• Promotes digestive health thanks to its 9 grams of dietary fiber per 100 grams, aiding in regular bowel movements.
• Rich in manganese, providing over 60% of the daily value per 100 grams, which supports bone health and metabolic functions.

Dietary Considerations

Allergens: Contains tree nut (in some cases, people might react to coconut despite FDA classifying it separately)

Suitable for: Vegetarian, vegan, ketogenic, paleo

Not suitable for: Low-fat diets (due to its high fat content)

Selection and Storage

Store whole coconuts in a cool, dry place for up to two months. Once opened, refrigerate the flesh in an airtight container for up to one week or freeze for longer storage.

Common Questions About Fresh coconut Nutrition

Is fresh coconut high in protein?

Fresh coconut contains approximately 3.3 grams of protein per 100 grams, which is relatively low compared to protein-rich foods like meat or legumes. However, it provides other macronutrients like healthy fats and carbohydrates that make it a nourishing addition to meals.

Can I eat fresh coconut on a keto diet?

Yes, fresh coconut is suitable for a keto diet because it is low in net carbs (around 6 grams of net carbs per 100 grams) and high in healthy fats (approximately 33 grams of fat per 100 grams). These qualities make it an excellent option for maintaining ketosis.

What are the health benefits of fresh coconut?

Fresh coconut is rich in medium-chain triglycerides (MCTs) that support heart health and may aid in weight management. It is also a good source of fiber (around 9 grams per 100 grams), which promotes digestive health, and contains beneficial minerals like manganese (60% of the daily value per 100 grams) that support bone health.

How much fresh coconut should I eat per serving?

A typical serving of fresh coconut is about 1/4 cup (30 grams), which provides approximately 99 calories, 3 grams of fiber, and 8 grams of fat. This portion is ideal for a snack or as a topping while providing balanced nutritional benefits without over-consuming calories.

How does fresh coconut compare to coconut milk or dried coconut?

Fresh coconut is higher in fiber and has a naturally sweet taste compared to coconut milk, which is more liquid and contains fewer fibers. Dried coconut, often unsweetened or shredded, is much more calorie-dense and has higher sugar concentrations due to the removal of water. Fresh coconut is often preferred for its hydration and vitamin content but has a shorter shelf life.

Data Sources & Scientific References