Source: USDA FoodData Central · Raw Meat · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Manganese | 1.50 mg | 65% | |
| Selenium | 10.1 µg | 18% | |
| Copper | 0.43 mg | 48% | |
| Potassium | 356 mg | 8% | |
| Magnesium | 32 mg | 8% | |
| Phosphorus | 113 mg | 9% | |
| Iron | 2.43 mg | 14% | |
| Zinc | 1.10 mg | 10% | |
| Vitamin C | 3.3 mg | 4% | |
| Folate (B9) | 26 µg | 7% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 28g | 99 kcal | 4.3g | 1.7g | 9.4g |
| 1 piece 2"×2" (45g) | 45g | 159 kcal | 6.9g | 2.8g | 15.1g |
| ⭐ 1 cup shredded (80g) | 80g | 283 kcal | 12.2g | 4.9g | 26.8g |
| 1 tbsp shredded (5g) | 5g | 18 kcal | 0.8g | 0.3g | 1.7g |
| 100ml coconut water | 100ml | 19 kcal | 3.7g | 3.4g | 0.2g |
Coconut is unique among fruits: 80% of its calories come from fat, primarily medium-chain triglycerides (MCTs) — lauric acid (47%), myristic acid, and caprylic acid. Unlike long-chain fats, MCTs are absorbed directly into the portal vein and converted to energy rapidly rather than stored as body fat.
Approximately 90% of coconut fat is saturated fat, but it is almost entirely medium-chain triglycerides (MCTs) rather than the long-chain saturated fats found in meat and dairy. MCTs, particularly lauric acid (C12), are absorbed differently: they bypass the lymphatic system and go directly to the liver, where they are preferentially oxidised for energy or converted to ketones. This means MCTs are much less likely to be stored as body fat compared to long-chain fats. MCT oil derived from coconut is used therapeutically for epilepsy, Alzheimer's disease, and athletic performance.
Coconut meat contains 9g of fiber per 100g — more than any other commonly consumed fruit. This is primarily insoluble fiber that promotes bowel motility and feeds beneficial gut bacteria as it ferments in the colon. A piece of fresh coconut meat (45g) provides 4g of fiber — 14% of the daily value. This fiber content also explains coconut's low net carbs (6.2g/100g) despite containing 15g of total carbs.
Lauric acid (C12) makes up approximately 47% of coconut fat. In the body, lauric acid is converted to monolaurin — a monoglyceride that has demonstrated antimicrobial activity against bacteria, viruses, and fungi in laboratory studies. Breast milk is the only other significant dietary source of lauric acid, which may partly explain its association with immune development in infants. Whether this translates to clinically meaningful immune effects in adults requires further research.
Coconut's effect on heart health is debated. The saturated fat in coconut does raise LDL cholesterol, but it also raises HDL ('good') cholesterol significantly — improving the LDL:HDL ratio. Additionally, the LDL particles raised by lauric acid are large (benign type A) rather than small dense (dangerous type B). Traditional populations with high coconut intake (Pacific Islanders, South Indians) have historically had low rates of cardiovascular disease, though lifestyle and genetic factors complicate these observations. Current consensus: consume in moderation as part of a varied diet.
Nutrition values sourced from USDA FoodData Central. Values are averages and may vary. Not medical advice.