Coconut Calories - 1 medium

Calorie Counter » Foods » Nut and Seed Products » Calories in Coconut
	Coconut Nutrition Facts 1405 calories in 1 medium Search for foods...	Live queries: Teriyaki Chicken - 2 results Whole Milk - 59 results Fat Free Cream - 12 results Venison - 7 results

Summary
Vitamins
Minerals
Sterols
Carbohydrates
Proteins
Fats
Other

	Nuts, coconut meat, raw
	1 1
	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 Butternuts Calories in Cashews Calories in Coconut Cream Calories in Hazelnuts Calories in Japanese Chestnuts Nuts, almond butter, plain, with salt added Calories in Pilinuts Calories in Squash Seeds

Calories in Coconut
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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

Calories in Coconut
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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

Calories in Coconut
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Cholesterol:	~

Phytosterols:	0.19 g
Campesterol:	~
Stigmasterol:	~
β-sitosterol:	~

Calories in Coconut
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Carbohydrates Total:	60.46 g

Dietary Fiber:	35.73 g

Sugars Total:	24.73 g
Fructose:	~
Galactose:	~
Glucose/Dextrose:	~
Lactose:	~
Maltose:	~
Sucrose:	~

Starch:	~

Calories in Coconut
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Essential amino acids
Proteins Total:	13.22 g

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

Calories in Coconut
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Saturated fatty acids
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:	~

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]:	~

Calories in Coconut
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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?...	Pumpkins are fruits, not vegetables. The average pumpkin weighs between 10 and 30 pounds. The winner of the 2003 biggest pumpkin contest weighed 1,140 pounds.

Related:	Nuts, chestnuts, european, boiled and steamed Nuts, coconut meat, dried (desiccated), not sweetened

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Coconut Nutrition Facts

1405 calories in 1 medium