Coconut
Coconut is a calorie-dense food rich in fats, mainly saturated, providing sustained energy and satiety. It supplies a notable amount of dietary fiber which supports healthy digestion. Key minerals such as iron, potassium, and phosphorus are present, aiding various metabolic functions. Small amounts of vitamin C and B-complex vitamins complement its nutritional profile for overall natural nourishment.
Macronutrient distribution
A Serving (50 g) of Coconut contains 177 calories, 1.7 g of protein, 7.6 g of carbohydrates, and 16.8 g of fat.
- Protein
- 1.7 g4%
- Carbs
- 7.6 g16%
- Fat
- 16.8 g80%
of calories
Calorie Burn
How long would it take to burn off 177 calories?
- Walking3.5 mph, moderate pace31 min
- YogaModerate effort, gentle pace45 min
- SwimmingFreestyle, moderate effort23 min
- Biking12–14 mph, moderate effort17 min
- StairsStair climbing, moderate pace22 min
- Running5 mph (12 min/mile)16 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (50 g)
Carbohydrates
- Carbohydrates7.6 / 313 g(2%)
- Dietary Fiber4.5 / 38 g(12%)
- Soluble Fiber1 g
- Insoluble Fiber3.5 g
- Total Sugars3.1 g
Fats
- Total Fat16.8 / 83 g(20%)
- Saturated Fat14.9 / 25 g(59%)
- Monounsaturated Fat0.71 g
- Polyunsaturated Fat0.19 g
- Omega-60.18 g
- Omega-90.71 g
- Oleic Acid0.71 g
- Capric Acid0.93 g
- Lauric Acid7.5 g
- Stearic Acid0.87 g
- Caprylic Acid1.2 g
- Linoleic Acid0.19 g
- Myristic Acid2.9 g
- Palmitic Acid1.4 g
Protein
- Protein1.7 / 56 g(3%)
Amino Acids
- Lysine0.07 g
- Serine0.09 g
- Valine0.1 g
- Alanine0.09 g
- Cystine0.03 g
- Proline0.07 g
- Arginine0.27 g
- Histidine0.04 g
- Threonine0.06 g
- Isoleucine0.07 g
- Methionine0.03 g
- Tryptophan0.02 g
- Glutamic Acid0.38 g
- Aspartic Acid0.16 g
- Phenylalanine0.08 g
- Glycine0.08 g
- Leucine0.12 g
- Tyrosine0.05 g
Vitamins
- Vitamin C1.7 / 90 mg(2%)
- Vitamin E0.12 / 15 mg(1%)
- Vitamin K0.1 / 120 ug(0%)
- Vitamin B60.03 / 1.3 mg(2%)
- Thiamin (B1)0.03 / 1.2 mg(3%)
- Riboflavin (B2)0.01 / 1.3 mg(1%)
- Niacin (B3)0.27 / 16 mg(2%)
- Folate13 / 400 ug(3%)
- Pantothenic Acid (B5)0.15 / 5 mg(3%)
- Biotin1.4 / 30 ug(5%)
- Choline6.1 / 550 mg(1%)
Minerals
- Calcium7 / 1,000 mg(1%)
- Iron1.2 / 8 mg(15%)
- Magnesium16 / 420 mg(4%)
- Phosphorus56.5 / 700 mg(8%)
- Potassium178 / 3,400 mg(5%)
- Sodium10 / 2,300 mg(0%)
- Zinc0.55 / 11 mg(5%)
- Copper0.22 / 0.9 mg(24%)
- Manganese0.75 / 2.3 mg(33%)
- Selenium5.1 / 55 ug(9%)
- Chloride40 / 2,300 mg(2%)
Other
- Water23.5 / 3,700 g(1%)
Sources
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