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Coconut

Coconut is a rich tropical fruit with 354 calories per 100g. It stands out for copper and adds flavor to curries, desserts, and baked goods.

Coconut

Nutrition Facts

Per 100g

% Daily Value based on a 2000 kcal diet

Calories 354 kcal
18% DV
Total Fat 33.5g
52% DV
Saturated Fat29.7g
Monounsaturated Fat1.4g
Polyunsaturated Fat0.4g
Total Carbohydrate 15.2g
5% DV
Fiber9.0g
Sugars6.2g
Protein 3.3g
7% DV
Plant Protein3.3g

Vitamins & Minerals

Vitamins

NutrientAmountDV%Half-life
Choline12.1mg2%
Vitamin B10.1mg6%
Vitamin B20.0mg2%
Vitamin B30.5mg3%
Vitamin B50.3mg6%
Vitamin B60.1mg3%
Vitamin B926.0mcg7%
Vitamin C3.3mg4%
Vitamin E0.2mg2%
Vitamin K0.2mcg0%

Minerals

NutrientAmountDV%Half-life
Calcium14.0mg1%
Copper435.0mcg48%
Iron2.4mg14%
Magnesium32.0mg8%
Phosphorus113.0mg16%
Potassium356.0mg8%
Selenium10.1mcg18%
Sodium20.0mg1%
Zinc1.1mg10%

Recipes with Coconut (22)

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