Coconuts

Coconuts

Caution

Coconuts are high in saturated fat and calories.

Nuts, coconut meat, raw (1)

Refuse: 48% (Shells(brown), skin, water)
Scientific Name: Cocos nucifera
NDB No: 12104 (Nutrient values and weights are for edible portion)

Nutrie= nt	Units =	Value = per 100 grams	Number= of Data Points	Std. Error	1 cup,= shredded ------- 80g	1 medi= um ------- 397g	1 piec= e (2" x 2" x 1/2") ------- 45g
Proxim= ates
Water	g	46.99	15	1.067	37.59	186.55	21.15
Energy	kcal	354	0	0	283	1405	159
Energy	kj	1481	0	0	1185	5880	666
Protein	g	3.33	12	0.217	2.66	13.22	1.50
Total lipid (fat)	g	33.49	12	1.409	26.79	132.96	15.07
Ash	g	0.97	10	0.083	0.78	3.85	0.44
Carbohydrate, by difference	g	15.23	0	0	12.18	60.46	6.85
Fiber, total dietary	g	9.0	0	0	7.2	35.7	4.0
Sugars, total	g	6.23	0	0	4.98	24.73	2.80
Minera= ls
Calcium, Ca	mg	14	5	2.6	11	56	6
Iron, Fe	mg	2.43	4	0.253	1.94	9.65	1.09
Magnesium, Mg	mg	32	2	0	26	127	14
Phosphorus, P	mg	113	5	13.483	90	449	51
Potassium, K	mg	356	2	0	285	1413	160
Sodium, Na	mg	20	2	0	16	79	9
Zinc, Zn	mg	1.10	3	0.264	0.88	4.37	0.50
Copper, Cu	mg	0.435	2	0	0.348	1.727	0.196
Manganese, Mn	mg	1.500	1	0	1.200	5.955	0.675
Selenium, Se	mcg	10.1	0	0	8.1	40.1	4.5
Vitami= ns
Vitamin C, total ascorbic acid	mg	3.3	3	1.267	2.6	13.1	1.5
Thiamin	mg	0.066	4	0.016	0.053	0.262	0.030
Riboflavin	mg	0.020	3	0.006	0.016	0.079	0.009
Niacin	mg	0.540	0	0	0.432	2.144	0.243
Pantothenic acid	mg	0.300	1	0	0.240	1.191	0.135
Vitamin B-6	mg	0.054	3	0.016	0.043	0.214	0.024
Folate, total	mcg	26	4	4.3	21	103	12
Folic acid	mcg	0	0	0	0	0	0
Folate, food	mcg	26	4	4.3	21	103	12
Folate, DFE	mcg_DFE	26	0	0	21	103	12
Vitamin B-12	mcg	0.00	0	0	0.00	0.00	0.00
Vitamin B-12, added	mcg	0.00	0	0	0.00	0.00	0.00
Vitamin A, IU	IU	0	1	0	0	0	0
Vitamin A, RAE	mcg_RAE	0	0	0	0	0	0
Retinol	mcg	0	0	0	0	0	0
Vitamin E (alpha-tocopherol)	mg	0.24	0	0	0.19	0.95	0.11
Vitamin E, added	mg	0.00	0	0	0.00	0.00	0.00
Tocopherol, beta	mg	0.00	0	0	0.00	0.00	0.00
Tocopherol, gamma	mg	0.53	0	0	0.42	2.10	0.24
Tocopherol, delta	mg	0.00	0	0	0.00	0.00	0.00
Vitamin K (phylloquinone)	mcg	0.2	0	0	0.2	0.8	0.1
Lipids=
Fatty acids, total saturated	g	29.698	0	0	23.758	117.901	13.364
4:0	g	0.000	0	0	0.000	0.000	0.000
6:0	g	0.191	26	0	0.153	0.758	0.086
8:0	g	2.346	126	0	1.877	9.314	1.056
10:0	g	1.864	129	0	1.491	7.400	0.839
12:0	g	14.858	130	0	11.886	58.986	6.686
14:0	g	5.866	132	0	4.693	23.288	2.640
16:0	g	2.839	132	0	2.271	11.271	1.278
18:0	g	1.734	132	0	1.387	6.884	0.780
Fatty acids, total monounsaturated	g	1.425	0	0	1.140	5.657	0.641
16:1 undifferentiated	g	0.000	0	0	0.000	0.000	0.000
18:1 undifferentiated	g	1.425	132	0	1.140	5.657	0.641
20:1	g	0.000	0	0	0.000	0.000	0.000
22:1 undifferentiated	g	0.000	0	0	0.000	0.000	0.000
Fatty acids, total polyunsaturated	g	0.366	0	0	0.293	1.453	0.165
18:2 undifferentiated	g	0.366	130	0	0.293	1.453	0.165
18:3 undifferentiated	g	0.000	0	0	0.000	0.000	0.000
18:4	g	0.000	0	0	0.000	0.000	0.000
20:4 undifferentiated	g	0.000	0	0	0.000	0.000	0.000
20:5 n-3	g	0.000	0	0	0.000	0.000	0.000
22:5 n-3	g	0.000	0	0	0.000	0.000	0.000
22:6 n-3	g	0.000	0	0	0.000	0.000	0.000
Cholesterol	mg	0	0	0	0	0	0
Phytosterols	mg	47	0	0	38	187	21
Amino = acids
Tryptophan	g	0.039	7	0	0.031	0.155	0.018
Threonine	g	0.121	26	0	0.097	0.480	0.054
Isoleucine	g	0.131	26	0	0.105	0.520	0.059
Leucine	g	0.247	26	0	0.198	0.981	0.111
Lysine	g	0.147	26	0	0.118	0.584	0.066
Methionine	g	0.062	25	0	0.050	0.246	0.028
Cystine	g	0.066	7	0	0.053	0.262	0.030
Phenylalanine	g	0.169	26	0	0.135	0.671	0.076
Tyrosine	g	0.103	23	0	0.082	0.409	0.046
Valine	g	0.202	26	0	0.162	0.802	0.091
Arginine	g	0.546	26	0	0.437	2.168	0.246
Histidine	g	0.077	24	0	0.062	0.306	0.035
Alanine	g	0.170	23	0	0.136	0.675	0.076
Aspartic acid	g	0.325	23	0	0.260	1.290	0.146
Glutamic acid	g	0.761	23	0	0.609	3.021	0.342
Glycine	g	0.158	23	0	0.126	0.627	0.071
Proline	g	0.138	23	0	0.110	0.548	0.062
Serine	g	0.172	23	0	0.138	0.683	0.077
Other<= /b>
Alcohol, ethyl	g	0.0	0	0	0.0	0.0	0.0
Caffeine	mg	0	0	0	0	0	0
Theobromine	mg	0	0	0	0	0	0
Carotene, beta	mcg	0	0	0	0	0	0
Carotene, alpha	mcg	0	0	0	0	0	0
Cryptoxanthin, beta	mcg	0	0	0	0	0	0
Lycopene	mcg	0	0	0	0	0	0
Lutein + zeaxanthin	mcg	0	0	0	0	0	0

Footnotes:

From mature coconut.

Nuts, coconut meat, raw (1)

USDA National Nutrient Database for Standard Reference, Release 18 (2005)