Nutrition · H007

Coconut, kernel, fresh

Cocos nucifera

Nuts and Oil Seeds

All values are per 100 g of edible portion.

At a glance

Energy	1,710 kJ
Moisture	36.1 g
Ash	1,930 mg
Vitamins	4.29 mg
Total Fat	41.4 g
Cholesterol	0 mg
Dietary Fiber	10.4 g
Carbohydrate	6.3 g
Protein	3.84 g
Carotenoids	0.204 mg
Polyphenols	35.2 mg
Phytosterols	18.2 mg
Tocopherols	5,630 ug
Tocotrienols	0 ug
Organic acids	141 mg
Phytate	136 mg
Saponins	0 g

Full composition

Ash 25

Essential Quantity Minerals	365 mg
Calcium (Ca)	8 mg
Magnesium (Mg)	35 mg
Phosphorus (P)	67.7 mg
Potassium (K)	246 mg
Sodium (Na)	8.12 mg
Essential Trace Minerals	3.05 mg
Arsenic (As)	0 ug
Chromium (Cr)	3 ug
Cobalt (Co)	4 ug
Copper (Cu)	360 ug
Iron (Fe)	1.3 mg
Manganese (Mn)	740 ug
Molybdenum (Mo)	12 ug
Nickel (Ni)	50 ug
Selenium (Se)	0 ug
Zinc (Zn)	580 ug
Possibly essential Trace Minerals	0 ug
Lithium (Li)	0 ug
Non-essential Trace Minerals	33 ug
Aluminium (Al)	30 ug
Cadmium (Cd)	1 ug
Lead (Pb)	2 ug
Toxic Minerals	0 ng
Mercury (Hg)	0 ng

Vitamins 20

Vitamin A	2.66 ug
Retinol	0 ug
β-Carotene equivalents	2.66 ug
Vitamin B	0.746 mg
Thiamine (B1)	30 ug
Riboflavin (B2)	80 ug
Niacin (B3)	0.3 mg
Pantothenic acid (B5)	210 ug
Total B6	0.1 mg
Biotin (B7)	0.63 ug
Folates (B9)	25.4 ug
Ascorbic acids (C)	0.8 mg
Vitamin D	0 ug
Ergocalciferol (D2)	0 ug
Cholecalciferol (D3)	0 ng
25-OH-D3	0 ng
α-Tocopherol equivalent (E)	2,720 ug
Vitamin K	23.2 ug
Phylloquinones (K1)	23.2 ug
Menaquinones (K2)	0 ug

Total Fat 62

Saturated Fatty acids	28 g
Butyric acid (C4:0)	0 mg
Caproic acid (C6:0)	0 mg
Caprylic acid (C8:0)	0 g
Capric acid (C10:0)	1,700 mg
Undecanoic acid (C11:0)	0 ug
Lauric acid (C12:0)	15,400 mg
Myristic acid (C14:0)	6,740 mg
Pentadecanoic acid (C15:0)	0 mg
Palmitic acid (C16:0)	3,070 mg
Stearic acid (C18:0)	1,040 mg
Arachidic acid (C20:0)	32.8 mg
Behenic acid (C22:0)	10.9 mg
Lignoceric acid (C24:0)	17.4 mg
Unsaturated Fatty acids	3.09 g
Monounsaturated Fatty acids	2.45 g
Myristoleic acid (C14:1)	0 mg
Palmitoleic acid (C16:1)	0 mg
Oleic acid (C18:1n9)	2.43 g
Elaidic acid (C18:1n9t)	0 g
Eicosenoic acid (C20:1n9)	15.6 mg
Erucic acid (C22:1n9)	0 g
Nervonic acid (C24:1n9)	0 mg
Polyunsaturated Fatty acids	0.639 g
Linoleic acid (C18:2n6)	0.639 g
Eicosadienoic acid (C20:2)	0 mg
Docosadienoic acid (C22:2)	0 mg
α-Linolenic acid (C18:3n3)	0 mg
Eicosatrienoic acid (C20:3n6)	0 mg
Arachidonic acid (C20:4n6)	0 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosapentaenoic acid (C22:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Essential Fatty acids	0.639 g
Linoleic acid (C18:2n6)	0.639 g
α-Linolenic acid (C18:3n3)	0 mg
Arachidonic acid (C20:4n6)	0 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Cis Fatty acids	3.09 g
Cis ω-3 Fatty acids	0 mg
α-Linolenic acid (C18:3n3)	0 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosapentaenoic acid (C22:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Cis ω-6 Fatty acids	0.639 g
Linoleic acid (C18:2n6)	0.639 g
Eicosadienoic acid (C20:2)	0 mg
Docosadienoic acid (C22:2)	0 mg
Eicosatrienoic acid (C20:3n6)	0 mg
Arachidonic acid (C20:4n6)	0 mg
Cis ω-9 Fatty acids	2.45 g
Oleic acid (C18:1n9)	2.43 g
Eicosenoic acid (C20:1n9)	15.6 mg
Erucic acid (C22:1n9)	0 g
Nervonic acid (C24:1n9)	0 mg
Cis ω-5 Fatty acids	0 mg
Myristoleic acid (C14:1)	0 mg
Cis ω-7 Fatty acids	0 mg
Palmitoleic acid (C16:1)	0 mg
Trans Fatty acids	0 g
Elaidic acid (C18:1n9t)	0 g

Dietary Fiber 2

Insoluble Dietary Fiber	9.43 g
Soluble Dietary Fiber	0.99 g

Carbohydrate 13

Available CHO	6.2 g
Starch	0 g
Oligosaccharides	0 mg
Raffinose	0 mg
Stachyose	0 mg
Verbascose	0 mg
Ajugose	0 mg
Free Sugars	6.2 g
Fructose	1 g
Glucose	890 mg
Sucrose	4.31 g
Maltose	0 mg
Lactose	0 g

Protein 22

Amino acids	3.91 g
Essential Amino acids	1.33 g
Histidine	92.2 mg
Isoleucine	168 mg
Leucine	266 mg
Lysine	157 mg
Methionine	84.1 mg
Phenylalanine	173 mg
Threonine	125 mg
Tryptophan	46.1 mg
Valine	224 mg
Conditionally essential Amino acids	1.07 g
Cysteine	56.4 mg
Arginine	533 mg
Glycine	178 mg
Proline	177 mg
Tyrosine	123 mg
Non-essential Amino acids	1.51 g
Alanine	202 mg
Aspartic acid	369 mg
Glutamic acid	734 mg
Serine	205 mg

Carotenoids 9

Carotenes	2.66 ug
Lycopene	0 ug
γ-Carotene	0 ug
α-Carotene	0 ug
β-Carotene	2.66 ug
Xanthophylls	127 ug
Lutein	122 ug
Zeaxanthin	4.84 ug
β-Cryptoxanthin	0 ug

Polyphenols 37

3,4-Dihydroxy Benzoic acid	310 ug
3-Hydroxy Benzaldehyde	0 ug
Protocatechuic acid	0 ug
Vanillic acid	0 ug
Gallic acid	0.18 mg
Cinnamic acid	0 ug
o-Coumaric acid	0 ug
p-Coumaric acid	260 ug
Caffeic acid	20 ug
Chlorogenic acid	0.45 mg
Ferulic acid	20 ug
Apigenin	0 mg
Apigenin-6-C-gluoside	0 ug
Apigenin-7-O-neohesperidoside	0 mg
Luteolin	0 ug
Kaempferol	0 mg
Quercetin	0 mg
Quercetin-3-β-D-glucoside	0.59 mg
Quercetin-3-O-rutinoside	0 mg
Quercetin-3-β-galactoside	0 mg
Isorhamnetin	0 mg
Myricetin	0 mg
Resvertrol	0 ug
Hesperetin	0 mg
Naringenin	0 mg
Hesperdin	0 mg
Daidzein	0 mg
Genistein	0 mg
(-)-Epicatechin	0 mg
(-)-Epigallo catechin	0 ug
(-)-Epigallo catechin 3-gallate	0 ug
(+)-Catechin	0 mg
(-)-Gallocatechin gallate	0 ug
(-)-Gallocatechin	0 ug
Syringic acid	0 mg
Sinapinic acid	0 mg
Ellagic acid	0 mg

Phytosterols 3

Campesterol	1.17 mg
Stigmasterol	2.45 mg
β-Sitosterol	14.6 mg

Tocopherols 4

α-Tocopherol	2,390 ug
β-Tocopherol	50 ug
γ-Tocopherol	3,190 ug
δ-Tocopherol	0 ug

Tocotrienols 4

α-Tocotrienol	0 ug
β-Tocotrienol	0 ug
γ-Tocotrienol	0 ug
δ-Tocotrienol	0 ug

Organic acids 10

Oxalates	3.44 mg
Soluble Oxalate	1.68 mg
Insoluble Oxalate	1.76 mg
Cis-Aconitic acid	1.71 mg
Citric acid	1.82 mg
Fumaric acid	0 mg
Malic acid	15.2 mg
Quinic acid	0 mg
Succinic acid	119 mg
Tartaric acid	0 mg

Source: the network's food-composition dataset (IFCT-style laboratory values). Composition varies with variety, season and preparation — use these as reference values, not a label.