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Nuts & seeds

Coconut meat, raw, mature

Raw mature coconut meat is the firm white flesh inside a mature coconut. It is culinary nut material but botanically a drupe, with high fibre, high saturated fat and substantial natural variation in water and fat content.

Nutrition per100 g

354kcal

1,480 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein3.3 g

7% RI*

Carbohydrates15.2 g

6% RI*

Fat33.5 g

48% RI*

Saturated fat29.7 g

100% RI*

Fibre9.0 g

36% RI*

Sugars6.2 g

7% RI*

Vitamins

Vitamin C3.3 mg

4% RI*

Vitamin E0.2 mg

2% RI*

Vitamin K0.2 µg

0% RI*

Vitamin B60.1 mg

4% RI*

Folate26.0 µg

13% RI*

Minerals

Calcium14.0 mg

2% RI*

Iron2.4 mg

17% RI*

Magnesium32.0 mg

9% RI*

Phosphorus113.0 mg

16% RI*

Potassium356.0 mg

18% RI*

Sodium20.0 mg

1% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind coconut meat, raw, mature

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

THE UPSIDE

Why it can be a great choice

Provides 9.0 g fibre per 100 g, making raw mature coconut a concentrated source of dietary fibre.
Provides manganese, copper, iron, phosphorus, potassium, magnesium and selenium per 100 g.
Contains 47.0 g water per 100 g and is materially less energy-dense than dried or desiccated coconut.
Its firm texture and characteristic flavour can add richness and fibre without added sugar when used as plain fresh meat.

THE DOWNSIDE

What to keep in mind

Contains 29.7 g saturated fat per 100 g, representing most of its 33.5 g total fat and making large portions unsuitable for diets intended to limit saturated fat.
Contains about 354 kcal per 100 g despite being fresh, so portion size can still materially affect energy intake.
Coconut can cause allergic reactions, although FDA no longer classifies it as a major tree-nut allergen; affected individuals must still avoid coconut and read ingredient lists.
Hard chunks can be choking hazards for young children and require an age-appropriate texture.
Maturity, cultivar and water content cause large nutrition differences; young coconut, dried coconut, coconut milk, cream and oil require separate profiles.