Coconut Nutritional Value
13/07/2008 07:26
Composition of coconut water and coconut milk
| Coconut Water (%) | Coconut Milk (%) | |
| Total solids | 4.71 | 10.29 |
| Reducing sugars | 0.08 | 0.35 |
| Sucrose | 1.28 | 1.40 |
| Total sugars | 2.08 | |
| Ash | 0.62 | |
| Sodium | 1.5 | |
| Potassium | 3.12 | |
| Calcium | 2.9 | |
| Magnesium | 3.0 | |
| Iron | 0.01 | |
| Copper | 0.004 | |
| Phosphorous | 3.7 | 3.3 |
| Sulfur | 3.4 | |
| Chlorine | 18.3 | |
| Protein | 0.80 | |
| Fat | 7.10 | |
| Carbohydrate | 1.75 |
Source: Subrahmanyan, V., and Swaminathan, D., (1959), Coconut in food, Coconut Bull. 13, No. 5, 153-158.
Coconut, meat, raw
Nutritional value per 100g (3.5 oz)
Energy 350 kcal 1480kJ
| Carbohydrates | 15.23g |
| - Sugars 6.23g | |
| - Dietary fibre 9.0 g | |
| Fat | 33.49g |
| - Saturated 29.70g | |
| - Monounsaturated 1.43g | |
| - Polyunsaturated 0.37g | |
| Protein | 3.3g |
| Thiamin (Vit B1) 0.066mg | 5% |
| Riboflavin (Vit B2) 0.02mg | 1% |
| Niacin (Vit B3) 0.54mg | 4% |
| Pantothenic acid (B5) 0.30mg | 6% |
| Vitamin B6 0.054mg | 4% |
| Folate (Vit B9) 26μg | 7% |
| Vitamin C 3.3mg | 6% |
| Calcium 14mg | 1% |
| Iron 2.43mg | 19% |
| Magnesium 32mg | 9% |
| Phosphorus 113mg | 16% |
| Potassium 356mg | 3% |
| Zinc 1.1mg | 11% |
Percentages are relative to US recommendations for adults.
Source: USDA Nutrient database
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