Coconut Nutrition Facts

1405 calories in 1 medium

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Calories in Coconut
Nuts, coconut meat, raw
1405 calories in Coconut, 1 medium
1 medium = 397g ≈ 0.875lb ≈ 14.00oz
3.54 calories / gram
36 Weight Watchers points
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Calorie Sources:79% fats; 18% carbohydrates; 3% proteins
Fats:132.96 g (1113 calories, 33% by weight)
Carbohydrates:60.46 g (246 calories, 15% by weight)
Proteins:13.22 g (46 calories, 3% by weight)
Alcohol:~
Water:186.55 g (47% by weight)
Fat Composition:94% saturated; 5% monounsaturated; 1% polyunsaturated
Trans Fat :~
Dietary Fiber:35.73 g (9% by weight)
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
1 cup, shredded
1 medium
1 piece (2" x 2" x 1/2")
Scientific Name:Cocos nucifera
Refuse:48 %
Refuse Description:Shells (brown), skin, water
Footnotes: From mature coconut.
Food Group:Nut and Seed Products
USDA #:12104
Related Foods: Calories in Cashew Butter
Calories in Coconut Cream
Calories in Cottonseeds
Calories in Mixed Nuts
Nuts, pistachio nuts, dry roasted, without salt added
Calories in Pistachios
Calories in Sprouted Alfalfa Seeds
Calories in Valencia Peanuts
Vitamin A:0 IU
Retinol:~
Retinol Activity Equivalent:~
α-Carotene:~
β-Carotene:~
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:238.20 mcg
Vitamin B-2:79.40 mcg
Vitamin B-3:2.14 mg
Vitamin B-5:1.19 mg
Vitamin B-6:198.50 mcg
Vitamin B-9:103.22 mcg
Food folate:103.22 mcg
Dietary Folate Equivalent:103.22 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:48.04 mg
Vitamin C:13.10 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:952.80 mcg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:2.10 mg
Vitamin K:0.79 mcg
Calcium (Ca):55.58 mg
Copper (Cu):1.71 mg
Fluoride (F):~
Iron (Fe):9.65 mg
Magnesium (Mg):0.13 g
Manganese (Mn):5.95 mg
Phosphorus (P):0.45 g
Potassium (K):1.41 g
Selenium (Se):40.10 mcg
Sodium (Na):79.40 mg
Zinc (Zn):4.37 mg
Cholesterol:~
Phytosterols:0.19 g
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:60.46 g
Dietary Fiber:35.73 g
Sugars Total:24.73 g
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:13.22 g
Essential amino acids
Phenylalanine:0.64 g
Leucine:0.95 g
Methionine:0.24 g
Lysine:0.56 g
Isoleucine:0.52 g
Valine:0.79 g
Threonine:0.48 g
Tryptophan:0.12 g
Histidine:0.28 g
Arginine:2.14 g
Non-essential amino acids
Alanine:0.67 g
Aspartic acid:1.27 g
Betaine:~
Cystine:0.24 g
Glutamic acid:3.02 g
Glycine:0.60 g
Hydroxyproline:~
Proline:0.52 g
Serine:0.67 g
Tyrosine:0.40 g
Fats Total:132.96 g
Saturated fatty acids:117.87 g
Monounsaturated fatty acids:5.64 g
Polyunsaturated fatty acids:1.43 g
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:0.75 g
Octanoic/Caprylic [8:0]:9.29 g
Decanoic/Capric [10:0]:7.38 g
Dodecanoic/Lauric [12:0]:58.95 g
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:23.26 g
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:11.24 g
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:6.87 g
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:~
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:5.64 g
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:1.43 g
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:~
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:3.85 g
Caffeine:~
Theobromine:~
Product Type:Coconut
Weight Watchers Points:36 point(s)
Atkins Diet (Induction) Rating:2 / 10
Atkins Diet (Maintanence) Rating:4 / 10
Zone Diet Rating:0 / 10
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Did you know?...In Queen Victoria's day, oranges were given as Christmas gifts in England.
Related: Nuts, chestnuts, european, boiled and steamed
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