Ingredients
/
Nuts & Seeds
/
Coconut
Year-round
Season
Year-round
Ruled by
☉ Sun
Calories
351 kcal
Protein
3.2 g
MW references
5
Coconut
Grown in tropical climates, coconuts are imported to the UK for year-round availability. While they have no local season, they offer a rich source of medium-chain triglycerides and manganese. This versatile fruit provides essential minerals and healthy fats, supporting energy levels and bone health throughout every month.
Nutrition facts
Per 100 g
Energy351 kcal / 1446 kJ
Protein3.2 g
Carbs3.7 g
— of which sugars3.7 g
Fat36.0 g
— saturated31.4 g
Salt17 mg Na
Vitamin C3.0 mg
Iron2.10 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Coconut, flesh only, fresh · 14-816 · GA
Flesh from kernel, no shell
Energy & Proximates
Energy351.00kcal
Energy1446.00kJ
Water45.00g
Protein3.20g
Fat36.00g
Carbohydrates3.70g
of which sugars3.70g
of which starch—g
Fibre (AOAC)—g
Fibre (NSP)7.30g
Alcohol—g
Fat Breakdown
Total fat36.00g
Saturated31.39g
Monounsaturated2.41g
Polyunsaturated0.62g
Trans—g
Omega-3—g
Omega-60.620g
Cholesterol—mg
Minerals
Sodium17.00mg
Potassium370.00mg
Calcium13.00mg
Magnesium41.00mg
Phosphorus94.00mg
Iron2.100mg
Copper0.320mg
Zinc0.500mg
Selenium1.00µg
Iodine1.00µg
Vitamins
Vitamin A—µg
Vitamin D—µg
Vitamin E0.730mg
Vitamin C3.00mg
Thiamin (B1)0.040mg
Riboflavin (B2)0.010mg
Niacin (B3)0.500mg
Vitamin B60.050mg
Vitamin B12—µg
Folate26.00µg
More from Nuts & Seeds
