Whole coconut

Fruit

Item Rating: 67/100

1 serving (400 grams) contains 1405 calories, 15.0 grams of protein, 133.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		831.4
% Daily Value*
Total Fat		78.7 g	100%
	Saturated Fat	69.8 g	349%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		35.5 mg	1%
Total Carbohydrates		35.5 g	12%
	Dietary Fiber	21.3 g	76%
	Sugars	16.6 g
protein		8.9 g	17%
Vitamin D		0 mcg	0%
Calcium		23.7 mg	1%
Iron		2.1 mg	11%
Potassium		828.4 mg	17%

* 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: 708 cal (80.0%)

Protein: 35 cal (4.0%)

Carbs: 142 cal (16.0%)

About Whole coconut

Whole coconut is the fruit of the coconut palm tree (Cocos nucifera), predominantly grown in tropical regions such as Southeast Asia, the Caribbean, and Pacific islands. It plays a key role in cuisines worldwide, particularly in dishes from India, Thailand, and Polynesia. The outer husk surrounds a fibrous shell, which contains coconut water and soft, white meat, both consumed for their nutrition and flavor. Nutritionally, coconut provides healthy fats (primarily medium-chain triglycerides), dietary fiber, and small amounts of vitamins such as Vitamin C, E, and B-complex. It is naturally low in sodium and free of cholesterol, making it a unique fruit with beneficial properties that support various dietary needs.

Health Benefits

• Supports brain function and energy metabolism due to medium-chain triglycerides (MCTs) found in coconut meat.
• Promotes digestive health as coconut meat contains approximately 9 grams of dietary fiber per 100 grams.
• Provides antioxidants, such as Vitamin E, which help protect cells from oxidative stress.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, paleo, gluten-free

Not suitable for: Low-fat diets, specific health conditions requiring low saturated fat intake

Selection and Storage

Store whole coconuts in a cool, dry place for up to a few weeks. For longer storage, refrigerate or freeze the meat and water after opening.

Common Questions About Whole coconut Nutrition

What is the nutritional content of a whole coconut?

A whole coconut contains approximately 1,400 calories, 15g of protein, 133g of fat (of which 113g are saturated fats), and 60g of carbohydrates (including 38g of dietary fiber). It is also rich in vitamins and minerals such as iron, magnesium, potassium, and vitamin C.

Can I eat coconut on a keto diet?

Yes, coconut is compatible with a keto diet due to its high-fat content and low net carbs (about 22g of net carbs per whole coconut after accounting for fiber). However, portion control is crucial to stay within your daily carb limits on keto.

What are the health benefits and concerns of eating coconut?

Coconut provides healthy fats that support heart health, energy production, and brain function. It is also rich in fiber, aiding digestion. However, due to its high saturated fat content, overconsumption may contribute to elevated cholesterol levels in some individuals, so it should be consumed in moderation.

What is the recommended serving size for coconut?

A typical serving size is about 1/4 of a coconut or 2-inch pieces of fresh coconut meat (approximately 100 grams), which contains around 354 calories, 4g of protein, 33g of fat, and 9g of net carbs. Adjust the serving size based on your dietary needs and calorie goals.

How does coconut compare to other nuts or fruits?

Coconut is higher in fat and calories compared to most nuts and fruits, making it unique as a high-fat, low-carb option. Unlike almonds or walnuts, coconut contains more saturated fat and less protein. Compared to other tropical fruits like bananas or mangoes, it has significantly fewer sugars and more fiber.

Data Sources & Scientific References