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.
Similar Food
-
Almonds 579 Cal -
Brazil nuts 659 Cal -
Buckwheat 343 Cal -
Cashew nut 553 Cal -
Chestnuts 213 Cal
Source of Calorie
354
Calories
-
Carbs15.23 g 16%
-
Protein3.30 g 4%
-
Fat33.49 g 80%
How long to burn off 354 Calories?
*Approximate base minutes for a 25-year-old, 65 kg adult at moderate intensity.
Swimming
55
min
Jogging
48
min
Cycling
48
min
Walking
85
min
| 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 | -- |