Coconut: what it contains and why it matters
Coconut is the fruit of the coconut palm (nariyal). This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of coconut
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| EnergyRaw coconut meat | 354 kcal | USDA |
| Protein | 3.33 g | USDA |
| Total FatPrimarily composed of saturated fatty acids | 33.49 g | USDA |
| Carbohydrate | 15.23 g | USDA |
| Dietary Fiber | 9 g | USDA |
| Potassium | 356 mg | USDA |
| Iron | 2.43 mg | USDA |
| Magnesium | 32 mg | USDA |
| Phosphorus | 113 mg | USDA |
| Manganese | 1.5 mg | USDA |
Which lab parameters does coconut relate to?
Magnesium
Magnesium supports muscle and nerve function and helps build bone [WHO].
Understand your Magnesium result →See all magnesium-rich foods →
Potassium
Potassium helps nerves and muscles work and helps balance the body's fluids [WHO].
Iron
Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body [WHO].
Understand your Haemoglobin result →See all iron-rich foods →
Vegetarian and dietary notes
Coconut is a raw plant food derived from the fruit of the palm Cocos nucifera and is suitable for vegetarian and vegan diets.
Frequently asked questions
What types of fatty acids are present in raw coconut meat?
Raw coconut meat contains 33.49 g of total fat per 100 g [USDA], of which 29.7 g is saturated fat. Medium-chain fatty acids, predominantly lauric acid, make up a substantial portion of these saturated lipids.
How much dietary fiber is provided by raw coconut meat?
Raw coconut meat provides 9.0 g of total dietary fiber per 100 g [USDA], consisting of both insoluble cell-wall carbohydrates and soluble fiber components.
What is the biological function of potassium found in coconut?
Raw coconut meat provides 356 mg of potassium per 100 g [USDA]. Potassium functions physiologically as a major intracellular electrolyte, contributing to osmotic pressure maintenance, electrochemical membrane potentials, and cellular enzymatic activity.
What is the role of iron present in raw coconut?
Raw coconut meat contains 2.43 mg of iron per 100 g [USDA]. Iron serves as an essential trace element required for the synthesis of hemoglobin and myoglobin, and acts as a cofactor in cellular oxidation-reduction reactions.
What physiological roles do the manganese and magnesium in coconut perform?
Raw coconut meat provides 1.5 mg of manganese and 32 mg of magnesium per 100 g [USDA]. Manganese functions as an enzyme cofactor in antioxidant defense systems and macronutrient metabolism, while magnesium is involved in adenosine triphosphate (ATP) processing, protein synthesis, and neuromuscular transmission.
Sources
- USDA — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/