Fruits Tropical & Exotic Phytochemical data available High fibre 🇬🇧 CoFID 2021 · 14-816
✦ High in fibre ✦ High in saturated fat ✦ Source of manganese ✦ Low in sugar

Fresh coconut flesh is the white meat of the mature coconut, high in saturated fat and fibre but low in sugar. It is more of a fat source than a typical fruit.

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Preparation note

Eat fresh and raw to retain the most fibre and minerals; drying or sweetening greatly changes the nutritional profile.

Sources: CoFID 2021

Macronutrients per 100g

1,446
kJ
Energy
3.20
g
Protein
3.70
g
Carbs
7.30
g
Fibre
36.0
g
Fat
3.70
g
Sugars
31.4
g
Saturates
0.04
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 370 mg 19%
Chloride 110 mg 14%
Phosphorus 94.0 mg 13%
Magnesium 41.0 mg 11%
Folate 26.0 µg 13%
Calcium 13.0 mg 2%
Vitamin C 3.00 mg 4%
Iron 2.10 mg 15%
Manganese 1.00 mg 50%
Selenium 1.00 µg 2%
Vitamin E (alpha-TE) 0.700 mg 6%
Niacin (B3) 0.500 mg 3%
Zinc 0.500 mg 5%
Copper 0.320 mg 32%
Pantothenic Acid (B5) 0.300 mg 5%
Vitamin B6 0.050 mg 4%
Thiamin (B1) 0.040 mg 4%
Riboflavin (B2) 0.010 mg 1%
Vitamin D 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Iodine 1.00 µg 1%
Monounsaturated fat 2.41 g —
Polyunsaturated fat (PUFA) 0.620 g —
Trans fat 0.000 g —
Sucrose 3.70 g —
Cholesterol 0.000 mg —
Beta-carotene 0.000 µg —
Retinol (vitamin A) 0.000 µg 0%
Omega-6 (Linoleic acid) 0.620 g —
Omega-3 (SDA) 0.000 g —
Omega-3 (Alpha-linolenic acid) 0.000 g —
Omega-3 (DPA n-3) — Docosapentaenoic acid (n-3) 0.000 g —
Omega-6 (GLA) 0.000 g —

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.