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Coconut nutrients
Coconut is a nutrient-rich food that provides a good balance of macronutrients and essential micronutrients. When considering 100g of edible coconut (approximately 33g in weight), it offers a variety of health benefits. In terms of energy, it contains around 231 calories, making it a calorie-dense food. The protein content is about 4 grams, while the fat content is relatively high at 12.1 grams, mostly consisting of medium-chain triglycerides that are easily metabolized by the body.
Carbohydrates make up 26.6 grams per 100g, with 4.7 grams of dietary fiber, which supports digestive health. Coconut also contains small amounts of various vitamins and minerals. It provides 0.01 mg of thiamine (B1), 0.01 mg of riboflavin (B2), and 0.5 mg of niacin (B5). For minerals, it contains 65 mg of magnesium, 1.8 mg of iron, 0.92 mg of zinc, and 0.19 mg of copper. Additionally, it has 475 mg of potassium, which is beneficial for heart health and fluid balance.
Although coconut is low in vitamin C (6 mg) and vitamin E (0 mg), it does contain 0.06 mg of manganese, which plays a role in bone health and metabolism. It also includes 55.6 mg of sodium and 90 mg of phosphorus, contributing to overall mineral intake. Notably, coconut contains no cholesterol and only trace amounts of selenium, making it a heart-healthy option when consumed in moderation.
Overall, coconut is a versatile and nutritious food that can be incorporated into various meals and snacks to enhance flavor and provide essential nutrients.