Seed and nut products and dishes
Coconut, fresh, young or immature, flesh
Fresh flesh from inside an immature coconut, not preserved by drying or other techniques.
Seed and nut products and dishesSource: Analysed
Per 100g of edible portion
353kJ
Energy
1.6g
Protein
5.6g
Fat, total
0.50g
Total dietary fibre
4.0g
Total sugars
6.0mg
Sodium
Quick FAQ
How many calories are in coconut?
Coconut, fresh, young or immature, flesh contains approximately 84 calories (353 kJ) per 100g, according to the Australian Food Composition Database.
How much protein is in coconut?
There are 1.6g of protein per 100g of coconut, fresh, young or immature, flesh.
How much sugar is in coconut?
Coconut, fresh, young or immature, flesh contains 4g of total sugars per 100g, making it low in sugar.
How much fat is in coconut?
Coconut, fresh, young or immature, flesh has 5.6g of total fat per 100g.
Is coconut high in fibre?
Coconut, fresh, young or immature, flesh contains 0.5g of dietary fibre per 100g.
All nutrients
Complete Nutrient Profile
Every measured nutrient, grouped by category. Tap a nutrient to see the 50 richest foods for it.
Energy
2 nutrients| Nutrient | Per 100g |
|---|---|
| Energy with dietary fibre | 353 kJ |
| Energy, without dietary fibre | 349 kJ |
Proximates
8 nutrients| Nutrient | Per 100g |
|---|---|
| Moisture | 83.4 g |
| Protein | 1.6 g |
| Nitrogen | 0.30 g |
| Fat, total | 5.6 g |
| Total dietary fibre | 0.50 g |
| Alcohol | 0 g |
| Available carbohydrate, without sugar alcohols | 7.0 g |
| Available carbohydrate, with sugar alcohols | 7.0 g |
Carbohydrates
9 nutrients| Nutrient | Per 100g |
|---|---|
| Fructose | 1.5 g |
| Glucose | 1.6 g |
| Sucrose | 0.90 g |
| Maltose | 0 g |
| Lactose | 0 g |
| Total sugars | 4.0 g |
| Added sugars | 0 g |
| Free sugars | 0 g |
| Starch | 3.0 g |
Minerals
13 nutrients| Nutrient | Per 100g |
|---|---|
| Calcium | 18.0 mg |
| Copper | 0.23 mg |
| Iodine | 0 ug |
| Iron | 0.60 mg |
| Magnesium | 18.0 mg |
| Manganese | 1.1 mg |
| Phosphorus | 29.0 mg |
| Potassium | 138 mg |
| Selenium | 10.1 ug |
| Sodium | 6.0 mg |
| Zinc | 0.22 mg |
| Retinol | 0 ug |
| Vitamin A retinol equivalents | 0 ug |
Vitamins
21 nutrients| Nutrient | Per 100g |
|---|---|
| Beta-carotene | 0 ug |
| Beta-carotene equivalents | 0 ug |
| Thiamin | 0.01 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.54 mg |
| Niacin derived from tryptophan | 0.25 mg |
| Niacin derived equivalents | 0.79 mg |
| Pyridoxine | 0.05 mg |
| Cobalamin | 0 ug |
| Folate, natural | 26.0 ug |
| Folic acid | 0 ug |
| Total folates | 26.0 ug |
| Dietary folate equivalents | 26.0 ug |
| Vitamin C | 3.0 mg |
| Cholecalciferol | 0 ug |
| Ergocalciferol | 0 ug |
| 25-hydroxy cholecalciferol | 0 ug |
| 25-hydroxy ergocalciferol | 0 ug |
| Vitamin D3 equivalents | 0 ug |
| Alpha tocopherol | 0.20 mg |
| Vitamin E | 0.24 mg |
Fatty Acids
32 nutrients| Nutrient | Per 100g |
|---|---|
| C4 | 0 g |
| C6 | 0.04 g |
| C8 | 0.43 g |
| C10 | 0.33 g |
| C12 | 2.6 g |
| C14 | 0.97 g |
| C15 | 0 g |
| C16 | 0.45 g |
| C17 | 0 g |
| C18 | 0.16 g |
| C20 | 0 g |
| C22 | 0 g |
| C24 | 0 g |
| Total saturated fatty acids | 4.9 g |
| C14:1 | 0 g |
| C15:1 | 0 g |
| C16:1 | 0 g |
| C17:1 | 0 g |
| C18:1 | 0.28 g |
| C20:1 | 0 g |
| C22:1 | 0 g |
| Total monounsaturated fatty acids | 0.28 g |
| C18:2w6 | 0.05 g |
| C18:3w3 | 0 g |
| C20:3w3 | 0 mg |
| C20:4w6 | 0 mg |
| C20:5w3 | 0 mg |
| C22:5w3 | 0 mg |
| C22:6w3 | 0 mg |
| Total polyunsaturated fatty acids | 0.05 g |
| Total long chain omega 3 fatty acids | 0 mg |
| Total trans fatty acids | 0 mg |
Amino Acids
1 nutrient| Nutrient | Per 100g |
|---|---|
| Tryptophan | 14.0 mg |
Other
3 nutrients| Nutrient | Per 100g |
|---|---|
| Ash | 0.40 g |
| Caffeine | 0 mg |
| Cholesterol | 0 mg |
Compare
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Source
Australian Food Composition Database (AFCD) Release 3, FSANZ. Food key: F002985. All values per 100g of edible portion.