Coconut Nutrition facts
Coconut
Coconut is a mature fruit of the Cocos nucifera palm. It is one of the very versatile and indispensable food items for millions of inhabitants of South and South-East Asia and Pacific islands. It is one of the most sought-after ingredients in the kitchen and employed in almost every recipe prepared in these parts of the world.
Cocos nucifera belongs to the large Palmaceae family of palm trees. Coco palm thrives well in tropical climates. It requires moist, sandy, well-drained soil to flourish, and grows well all along the saline-rich coastlines.
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 354 Kcal | 18% |
| Carbohydrates | 15.23 g | 12% |
| Protein | 3.3 g | 6% |
| Total Fat | 33.49 g | 167% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 9 g | 24% |
| Vitamins | ||
| Folates | 26 µg | 6.5% |
| Niacin | 0.540 mg | 3% |
| Pantothenic acid | 0.300 mg | 6% |
| Pyridoxine | 0.054 mg | 4% |
| Riboflavin | 0.020 mg | 1.5% |
| Thiamin | 0.066 mg | 5.5% |
| Vitamin C | 3.3 mg | 5.5% |
| Vitamin A | 0 IU | 0% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 0.2 µg | <1% |
| Electrolytes | ||
| Sodium | 20 mg | 1% |
| Potassium | 356 mg | 7.5% |
| Minerals | ||
| Calcium | 14 mg | 1.4% |
| Copper | 0.435 mg | 48% |
| Iron | 2.43 mg | 30% |
| Magnesium | 32 mg | 8% |
| Manganese | 1.500 mg | 65% |
| Phosphorus | 113 mg | 16% |
| Selenium | 10.1 µg | 18% |
| Zinc | 1.10 mg | 10% |
| Phyto-nutrients | ||
| Carotene, beta | 0 µg | -- |
| Phytosterols | 47 mg | -- |