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Nutritional Profile of Fresh Coconut Meat - Care Omnia Nutrition

Image of Fresh Coconut Meat
Coconut Meat

We got 39 nutritional values in our nutrition profile for Fresh Coconut Meat.

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks very high (Top 25) for two nutrients.

These are

Also, when compared to all foods, it ranks quite high (Top 100) for three additional nutrients:

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Nuts and Seeds) shows that it ranks sky-high (Top 10) for six nutrients.

Most notable of them being

Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for one additional nutrient:

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Fresh Coconut Meat

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Fresh Coconut Meat

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Fresh Coconut Meat

15.2%
33.5%
3.3%
47%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Fresh Coconut Meat

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Fresh Coconut Meat

29.7%
1.4%
0.4%
Saturated
Mono
Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Fresh Coconut Meat

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Fresh Coconut Meat

In food category: Nuts and Seeds

Carbohydrates (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
15.2 g
4.3 g
132
1332
Fiber, total dietary
9 g
2.6 g
30
158
Sugars (Total incl. NLEA)
6.2 g
1.8 g
30
1068
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
1.4 g
402.6 mg
122
1757
Fatty Acids, total polyunsaturated
366 mg
103.8 mg
141
2149
Fatty Acids, total saturated
29.7 g
8.4 g
7
72
Total Lipid (Fat)
33.5 g
9.5 g
100
261
Saturated Fats (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Capric Acid (10:0)
1.9 g
527.3 mg
6
30
Caproic Acid (6:0)
191 mg
54.1 mg
7
175
Caprylic Acid (8:0)
2.4 g
666.2 mg
7
20
Lauric Acid (12:0)
14.9 g
4.2 g
6
20
Myristic Acid (14:0)
5.9 g
1.7 g
6
33
Palmitic Acid (16:0)
2.8 g
805.1 mg
105
793
Stearic Acid (18:0)
1.7 g
490.4 mg
59
508
Monounsaturated Fats (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Oleic Acid (18:1)
1.4 g
402.6 mg
118
1706
Polyunsaturated Fats (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Linoleic Acid (18:2 n-6)
366 mg
103.8 mg
136
2028
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
3.3 g
944 mg
125
1286
Water-soluble Vitamins (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
26 µg
7.4 µg
78
429
Folate, food
26 µg
7.4 µg
77
263
Folate, total
26 µg
7.4 µg
79
363
Niacin
540 µg
153.1 µg
146
2001
Riboflavin
20 µg
5.7 µg
125
791
Thiamin
66 µg
18.7 µg
127
818
Vitamin B6
54 µg
15.3 µg
136
927
Vitamin C
3.3 mg
935.5 µg
29
590
Fat-soluble Vitamins (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Tocopherol
240 µg
68 µg
94
619
Phylloquinone
0.2 µg
0.1 µg
47
923
Minerals (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
14 mg
4 mg
98
536
Copper, Cu
435 µg
123.3 µg
114
429
Iron, Fe
2.4 mg
688.9 µg
104
678
Magnesium, Mg
32 mg
9.1 mg
119
306
Phosphorus, P
113 mg
32 mg
116
551
Potassium, K
356 mg
100.9 mg
129
542
Selenium, Se
10.1 µg
2.9 µg
44
590
Sodium, Na
20 mg
5.7 mg
88
1131
Zinc, Zn
1.1 mg
311.8 µg
119
803
Other Micronutrients (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
12.1 mg
3.4 mg
67
1035
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
47 g
13.3 g
19
1694
Other (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Kcal (Energy)
354 kcal
100.4 kcal
98
334
Figure 3. Nutritional profile of fresh coconut meat with 39 nutrient values.

Foods Available Online

We searched Amazon for "Coconut Meat" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Fresh Coconut Meat

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
1 Cup85.0 g3.0 oz
Figure 4. Common serving sizes of fresh coconut meat

8 Similar Nuts or Seeds

Explore the nutrient content of similar nuts and seeds below by clicking on their names.

Similar Nuts and Seeds 1 - 8

Click on a food to explore all of the nutrients it contains.

Coconut MeatNo of
Nutrients
(Dried, Canned, Sweetened, Desiccated, Flaked, Nuts)
55
(Dried, Creamed, Desiccated, Nuts)
55
(Dried, Desiccated, Not Sweetened, Nuts)
61
(Dried, Sweetened, Desiccated, Flaked, Packaged, Nuts)
79
(Dried, Sweetened, Desiccated, Shredded, Nuts)
61
(Dried, Toasted, Desiccated, Nuts)
55
(Raw, Nuts)
64
39
Figure 5. Similar nuts and seeds 1 to 8.

Recommended High Quality Supplements

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You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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