Coconut Nutrition Facts and Benefits

Coconut

~25.1 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

90kcal

Carbohydrate1.2 g %5

Protein1 g %4

Fat9.2 g %91

Coconut Nutrition Values

Nutrients	100 gr	1 Portion (Medium)
Calories(kcal)	358	90
Carbohydrate (g)	4.78	1.2
Protein (g)	3.92	0.98
Fat (g)	36.5	9.16
Fiber (g)	9	2.26
Cholesterol (mg)	0	0
Sodium (mg)	35	8.79
Potassium (mg)	380	95.38
Calcium (mg)	20	5.02
Iron (mg)	2.25	0.56
Vitamin A (IU)	0	0
Vitamin C (mg)	2	0.5

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Coconut

Metabolic Effect: Coconut regulates digestion and provides a feeling of fullness due to its fiber content. It has a moderate glycemic index, thus raising blood sugar in a balanced way.
Consumption Recommendation: You can consume coconut alone as a snack or add it to your salads to increase its nutritional value. When consumed with yogurt or kefir, the duration of satiety is extended.
Things to Consider: It is important to pay attention to portion control due to the high fat content of coconut. A handful (approximately 30 grams) of coconut can be a healthy snack alternative.
Exercise Equivalent: To burn a 90-calorie serving of coconut, you need to walk for about 20 minutes. This is an exercise that you can easily incorporate into your daily activity.