Coconut

Fresh coconut meat is naturally high in healthy fats, fiber, and essential minerals, making it a satisfying and energy-dense food.

355

Thick Slice

(100 grams)

CAL

C

Nutri-Score

High fat content, despite being rich in fiber and essential minerals

Value per 100 grams & per cup:

354 calories / 283 calories

Protein

3.3 grams / 2.7 grams

Fats

33 grams / 26.8 grams (High in healthy fats)

Carbohydrates

15 grams / 12 grams

Fiber

9 grams / 7 grams

Vitamins & Nutrients

Manganese: Supports metabolism, bone health, and antioxidant functions.
Iron: Essential for oxygen transport and energy production.
Copper: Important for brain function and immune health.
Magnesium: Helps regulate muscle function, nerve function, and blood sugar levels.

Satiety and Feelings

The combination of fiber and healthy fats in fresh coconut helps promote long-lasting fullness and slow digestion.

What does 100 g look like?

About a small handful (2/3 cup of blueberries).

How many to reach 2000/2500 calories?

3.5 kilograms (7.7 pounds) / 4.4 kilograms (9.7 pounds)

Daily Value per 100 grams %

Manganese

75%

Iron

13%

Copper

22%

Magnesium

8%

Fiber

9%

Protein

7%

Sodium (Salt)

1%

Carbohydrates

5%

Total Fat

51%

Saturated Fat

Saturated Fat 87%

Cholesterol (free)

0%

Sugar (natural)

Sugar 6%

Did you know?

Coconuts are not actually nuts! They are classified as drupes, a type of fruit.
The white flesh of a coconut is called copra and is often dried to make coconut oil and flour.
Fresh coconut water is naturally sterile and was used as an IV fluid substitute in emergencies during wartime.

Drawback

High in saturated fats, which may raise LDL cholesterol levels if consumed in excess.
Calorie-dense, so portion control is important for those watching their intake.
Can be tough to digest due to its high fiber and fat content.