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Coconut Nutrition Facts

1405 calories in 1 medium

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 Acorn
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Calories in Watermelon Seeds
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?...Broccoli contains indoles, which can help inactivate harmful estrogens that can promote the growth of tumors, sulforaphane, which stimulates cells to produce cancer-fighting enzymes, and beta-carotene, another cancer fighter.
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