Nutrients in 1 pound of Coconut

Raw Coconut Meat (Cocos nucifera).

Macros Ratio

Protein Fat Carbs

80%

16%

1 lb ▼

Macro Nutrients

Coconut

Energy1606 kcal

55.4%

Raw Coconut Meat has 1605.71568 kcal of Energy per 1 pound, which is 55.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat152 g

157%

Raw Coconut Meat has 151.9079608 g of Fat per 1 pound, which is 157% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat135 g

421%

Raw Coconut Meat has 134.70775216 g of Saturated Fat per 1 pound, which is 421% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Coconut Meat has 0 g of Omega 3 per 1 pound, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.66 g

9.77%

Raw Coconut Meat has 1.66014672 g of Omega 6 per 1 pound, which is 9.77% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Coconut Meat has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate69 g

53%

Raw Coconut Meat has 69.0820616 g of Carbohydrate per 1 pound, which is 53% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars28.3 g

39%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Coconut Meat has 28.2587816 g of Sugars per 1 pound, which is 39% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber41 g

107%

Raw Coconut Meat has 40.82328 g of Fiber per 1 pound, which is 107% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15 g

27%

Raw Coconut Meat has 15.1046136 g of Protein per 1 pound, which is 27% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Coconut

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Coconut Meat has 0 μg of Vitamin A per 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.3 mg

25%

Thiamine

Raw Coconut Meat has 0.29937072 mg of Vitamin B1 per 1 pound, which is 25% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.091 mg

6.98%

Riboflavin

Raw Coconut Meat has 0.0907184 mg of Vitamin B2 per 1 pound, which is 6.98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.45 mg

15.3%

Niacin, nicotinic acid, niacinamide

Raw Coconut Meat has 2.4493968 mg of Vitamin B3 per 1 pound, which is 15.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.36 mg

27.2%

Pantothenic acid

Raw Coconut Meat has 1.360776 mg of Vitamin B5 per 1 pound, which is 27.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg

19%

Pyridoxine

Raw Coconut Meat has 0.24493968 mg of Vitamin B6 per 1 pound, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9118 μg

29.5%

Folates and Folic Acid

Raw Coconut Meat has 117.93392 μg of Vitamin B9 per 1 pound, which is 29.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Coconut Meat has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C15 mg

16.6%

Ascorbic acid

Raw Coconut Meat has 14.968536 mg of Vitamin C per 1 pound, which is 16.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Coconut Meat has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.1 mg

7.26%

Tocopherols and Tocotrienols

Raw Coconut Meat has 1.0886208 mg of Vitamin E per 1 pound, which is 7.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.91 μg

0.76%

Phytomenadione or phylloquinone

Raw Coconut Meat has 0.907184 μg of Vitamin K per 1 pound, which is 0.76% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut

Calcium63.5 mg

6.35%

Raw Coconut Meat has 63.50288 mg of Calcium per 1 pound, which is 6.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.97 mg

219%

Raw Coconut Meat has 1.9731252 mg of Copper per 1 pound, which is 219% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron11 mg

138%

Raw Coconut Meat has 11.0222856 mg of Iron per 1 pound, which is 138% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium145 mg

34.6%

Raw Coconut Meat has 145.14944 mg of Magnesium per 1 pound, which is 34.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.8 mg

296%

Raw Coconut Meat has 6.80388 mg of Manganese per 1 pound, which is 296% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus513 mg

73.2%

Raw Coconut Meat has 512.55896 mg of Phosphorus per 1 pound, which is 73.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1615 mg

47.5%

Raw Coconut Meat has 1614.78752 mg of Potassium per 1 pound, which is 47.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium46 μg

83.3%

Raw Coconut Meat has 45.812792 μg of Selenium per 1 pound, which is 83.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium91 mg

6.05%

Raw Coconut Meat has 90.7184 mg of Sodium per 1 pound, which is 6.05% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5 mg

45.4%

Raw Coconut Meat has 4.989512 mg of Zinc per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water213 g

5.76%

Raw Coconut Meat has 213.1428808 g of Water per 1 pound, which is 5.76% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Coconut Meat:

1 pound of Coconut is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B9.
It has a good amount of Vitamin B3, Vitamin B6, Vitamin C and Vitamin E.
It also has some Vitamin B2.
While 1 pound of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 1 pound of Raw Coconut Meat:

1 pound of Coconut has outstanding amounts of Copper, Iron, Manganese and Selenium.
It is an excellent source of Magnesium, Phosphorus, Potassium and Zinc.
It also has some Calcium and Sodium.

Macronutrients in 1 pound of Raw Coconut Meat:

1 pound of Coconut has outstanding amounts of Fat, Saturated Fat and Fiber.
It is an excellent source of Carbohydrate, Sugars and Protein.
It also has a good amount of Omega 6.
It has no Omega 3.

Compare Raw Coconut Meat with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 pound of Coconut

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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