VeganNuts & Seeds

Coconut, Fresh

Nutrition Facts Per 100g

Also known as: FRESH COCONUT, NARIYAL, FRESH GRATED COCONUT, FRESH SHREDDED COCONUT

Coconut, Fresh is a nutrient-dense food prized for its healthy fats, protein, and micronutrient content. Per 100g, it provides 444 kcal, 41.6g of fat, and 4.5g of protein. It stands out for its Total Fat (approximately 95% of a typical adult's daily needs) and Calcium (approximately 40% of a typical adult's daily needs). Review the detailed nutrition data below.

Nutrition Summary

444kcalCalories

4.5gProtein

23.9gCarbs

41.6gFat

10.5gFiber

Protein 4% Carbs 22% Fat 84%

Micronutrients

High in:CalciumMagnesiumPhosphorusIronPotassium

Calcium400 mg(40%)

Iron2.0 mg(15%)

Zinc0.9 mg(9%)

Potassium440 mg(15%)

Sodium25.0 mg(5%)

Magnesium100 mg(28%)

Phosphorus110 mg(16%)

Thiamin (B1)0.1 mg(9%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)0.4 mg(3%)

Vitamin C2.0 mg(2%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)10.0 µg(3%)

Vitamin B60.1 mg(8%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.2 mg(1%)

Fat Breakdown4

MUFA1.7 g

11%

PUFA0.4 g

Omega-30 g

Omega-60.4 g

Limit These2

Saturated Fat37.7 g

Cholesterol0 mg

Common Serving Sizes

1 cup shredded80g

355 kcal3.6g protein

1/4 cup grated20g

89 kcal0.9g protein

1 tbsp grated5g

22 kcal0.2g protein

100 g100g

444 kcal4.5g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Coconut, Fresh?

Coconut, Fresh contains 444 kcal per 100g. A typical serving (1 cup shredded) contains approximately 355 kcal.

How much protein is in Coconut, Fresh?

Coconut, Fresh provides 4.5g of protein per 100g, which is approximately 9% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Coconut, Fresh good for weight loss?

Coconut, Fresh provides 444 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Coconut, Fresh vegan?

Yes, Coconut, Fresh is vegan — it contains no animal-derived ingredients.

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