What is the nutritional value of coconut?

Answer 1

Nutritional Benefits
Young coconuts are considered highly nutritious. One whole coconut has only 140 calories and provides 17% of the RDA for calcium. The total fat content is 3 grams, all saturated. With a zero content of cholesterol, the young coconut has 50 mg sodium, 28 grams of carbohydrate, 2 grams of fiber,15 grams of sugar, and 2 grams of protein.

Mature Coconut: The raw grated meat of a mature coconut has 283 calories and 2.7 grams of protein for 1 cup. For the carb counters, that 1 cup contains 12.2 grams of carbohydrates. The sodium content is low at 16 mg. Coconut is a high fiber food that delivers 7.2 grams for 1 cup of freshly grated meat.

The sticky point of coconut consumption is the fat. That 1 cup of grated coconut packs 26.8 grams of total fat with 23.8 grams saturated which means that it is 80% fat.

Our 1 cup of grated fresh coconut contains a good range of B vitamins except B12, with 21.1 mcg of folic acid and 2.6 mg of vitamin C. Coconut is a good source of minerals with 11.2 mg of calcium, 1.9 mg. of iron, 15.6 mg of magnesium, 285 mg. of potassium, and 0.9 mg. of zinc.

Canned Coconut Cream: A 1-cup measure contains 568 calories, 8 grams protein, and 25 grams of carbohydrate. The fiber content totals 7 grams, while the total fat is 52.5 grams, the saturated fat 46.5 grams. The numbers for fresh coconut cream are a little higher in calories, protein, and fat, but lower in carbs, sodium, and fiber.

Canned coconut cream has a good range of B vitamins except B12, with 42.3 mcg of folic acid and 5.3 mg of vitamin C. A full range of minerals produce 3 mg of calcium, 1.5 mg. of iron, 50.3 mg of magnesium, 299 mg potassium, and 1.8 mg. of zinc. Figures for fresh coconut cream are higher with an exceptional 2.1 mg of niacin, 55.2 mcg of folic acid, 26.4 mg of calcium, and 2.3 mg. of zinc.

Coconut Milk: For the same measure, canned coconut milk contains 445 calories, 5 grams protein, and 6 grams of carbohydrate. Total fat is 48.2 grams, with 42.7 grams saturated.

Canned coconut milk lacks vitamin B2 and B12 but has a good range of other B vitamins including 30 mcg of folic acid. Vitamin C content is 2.3 mg. For the minerals our coconut milk contains 40.7 mg of calcium, 7.5 mg. of iron, 104.0 mg. of magnesium, 497 mg. of potassium, and 1.3 mg. of zinc.

Fresh coconut milk is slightly higher in the B vitamins, zinc, and potassium, but slightly lower in calcium, iron, and magnesium.

Coconut Oil: Coconut oil has 120 calories for 1 tablespoon and 14 grams of total fat. These figures are the same for almost any kind of oil from extra virgin olive oil to soybean oil. The difference is that coconut oil contains 11 to 12 grams saturated fat. Coconut oil, like other oils, does not contain significant vitamins and minerals.

Coconut Water: On the average 1 cup contains about 46 calories and 2 grams of protein. The sodium content is surprisingly high with 252 mg. and so is the fiber at 3 grams. The total fat is exceptionally low at 0.5 grams with 0.4 grams saturated.

Coconut water contains a full range of B vitamins with the exception of vitamin B6 and B12. There are 6.00 mcg of folic acid and 5.8 mg of vitamin C. Rating the minerals that 1 cup contains 57.6 mg of calcium, 0.7 mg. of iron, 60 mg of magnesium, 600 mg of potassium, and 0.2 mg of zinc.

Answer 2

Tender coconut water tends to flush out the system and cools the body. It is a rich source of potassium. Coconut oil nourishes the hair
when used as an hair oil and also useful as a source of medium chain
fats in malnourished patients.

Answer 3

it has a lot of protein, unsaturated fats, and the most cholestrol ever (although thats not a bad thing, without cholestrol, our cells would falls apart and our organelles would be all over the place).

It also has a lot of water, so if you want to entertain the idea of surviving on an island in the sea with nothing but coconuts, go head, you can definitly survive on them pretty well.

Answer 4

does coconut contain vitamin k