Coconut Meat


The crunchy white meat of a coconut is both light and flavourful. Coconut works great as a prominent flavour in deserts, but can also provide a unique component to curries and stirfrys.

Despite being a good source of minerals like manganese and copper, be wary of high intake as coconut has high levels of saturated fats which have been associated with negative impacts on cardiovascular health.

Studies of interest

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Global Production Map


Water46.99 g
Energy354 kcal
14 %
Protein3.33 g
Fats33.49 g
Carbs15.23 g
Fiber9 g
Sugars6.23 g
Calcium14 mg
1 %
Iron2.43 mg
16 %
Magnesium32 mg
9 %
Phosphorus113 mg
9 %
Potassium356 mg
8 %
Sodium20 mg
1 %
Zinc1.1 mg
12 %
Copper0.435 mg
49 %
Manganese1.5 mg
94 %
Selenium10.1 µg
18 %
Vit C3.3 mg
5 %
Thiamin0.066 mg
7 %
Riboflavin0.02 mg
2 %
Niacin0.54 mg
4 %
Vit B60.054 mg
5 %
Folate26 µg
7 %
Vit B120 µg
Vit A0 µg
Vit E0.24 mg
2 %
Vit D0 µg
Vit K0.2 µg
Sat Fat29.698 g
Mono Fat1.425 g
Poly Fat0.366 g
Trans Fat0 g
Cholesterol0 mg
Caffeine0 mg