Coconut Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 453

% Daily Value *

Total Fat 32g %48

Saturated Fat 28g %140

Trans Fat ~g

Cholesterol 0mg %0

Sodium 20mg %1

Total Carbohydrate 41g %14

Dietary Fiber 4g %16

Total Sugars ~g

Protein 3g

Vitamin D 0.0IU %0

Calcium 14.0mg %1

Iron 1.8mg %10

Potassium 324mg %8

Phosphorus 103.0mg %10

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in coconut

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin B2 (Riboflavin) 0.0mg %2

Vitamin B3 (Niacin) 0.3mg %2

Vitamin B1 (Thiamin) 0.0mg %3

Vitamin B5 (Pantothenic acid) 0.6mg %13

Vitamin B6 0.2mg %18

Minerals in coconut

Calcium 14.0mg %1

Sodium 20.0mg %1

Potassium 324.0mg %9

Iron 1.8mg %10

Phosphorus 103.0mg %10

Zinc 1.6mg %11

Magnesium 49.0mg %12

Copper 0.3mg %34

Manganese 2.2mg %94

Amino Acids in coconut

Lysine 0.1g %7

Methionine 0.1g %8

Leucine 0.2g %9

Isoleucine 0.1g %9

Histidine 0.1g %10

Valine 0.2g %10

Threonine 0.1g %11

Tyrosine 0.1g %11

Tryptophan 0.0g %13

Phenylalanine 0.2g %18

Cystine 0.1g %21

Fatty Acids in coconut

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of coconut is 9.8/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Coconut has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 49
Leucine 59 83
Isoleucine 30 44
Histidine 15 26
Valine 39 68
Threonine 23 41
Tryptophan 6 13
Met+Cys 22 43
Phe+Tyr 30 91

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in coconut is 0.3 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of coconut is 4.4 which makes it a high energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in coconut as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that coconut is lacking.

Nutrient Density Score for coconut is 15/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for coconut

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 5.16 <12
Potassium:Sodium 16.20 >2
Caclcium:Magnesium 0.29 <2
Iron:Copper 5.84 <15
Calcium:Phosphorus 0.14 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety %

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

35% of insulinogenic calories