Fruits and derivatives
Fresh coconut
According to TACO, NEPA/Unicamp, 4th edition, Campinas, São Paulo, Brazil, every 100 g of fresh coconut has 354 kcal, 3.2 g of protein, 15.2 g of carbs, 33.5 g of fat and 9 g of fiber.
Values per 100 g from the Darwin base, attributed to TACO (NEPA/Unicamp, 4th edition). The food description says whether it is raw, cooked or prepared.
Calculate the composition for another amount
Enter the weight, in grams, of the food in the form described above. The calculator adjusts the catalog data by simple proportion. It does not estimate added ingredients, household measures or a meal plan.
Enter a weight between 1 and 2,000 grams to get the calculation.
- Energy
- kcal
- Protein
- g
- Carbs
- g
- Fat
- g
- Fiber
- g
Calculation based on the values registered per 100 g. Check the original TACO (NEPA/Unicamp).
In a usual serving
In this catalog's reference serving, 100 g (100g), fresh coconut has:
- 354 kcal
- 3.2 g of protein
- 15.2 g of carbs
- 33.5 g of fat
- 9 g of fiber
Recalculated linearly from 100 g. The household measure was registered in Darwin; it is not an amount recommended for you nor an official standardized measure from TACO.
What this food carries
- Fiber recorded for this food: 9 g per 100 g.
- Iron recorded: 2.4 mg per 100 g.
- Potassium recorded: 356 mg per 100 g.
- Fat recorded: 33.5 g per 100 g (no regulatory classification).
The catalog records a numeric value of zero for vitamin A, folate, vitamin B12. This does not prove absolute absence nor mean that all brands and preparation methods have the same composition.
Equivalent substitutions
A serving of fresh coconut (3 colheres sopa raladas (30g)) and what yields the same exchange in the "Gorduras ~ 10g gordura" group in the other options below.
- Azeite extra virgem 1 colher sopa (10ml)
- Avocado 2 colheres sopa (50g)
- Brazil nut 3 unidades (15g)
- Peanut butter 1 colher sopa (15g)
- Butter 1 colher sopa (12g)
- Roasted peanuts 1 porção (20g)
- Castanha de caju 8 unidades (20g)
- Coconut oil 1 colher sopa (10ml)
- Soybean oil 1 colher sopa (10ml)
- Sunflower oil 1 colher sopa (10ml)
- Canola oil 1 colher sopa (10ml)
- Margarine 1 colher sopa (12g)
- Ghee 1 colher sopa (10g)
- Shelled almond 10 unidades (15g)
- Pecan 4 unidades (13g)
- Pistachio 15 unidades (15g)
- Sunflower seed 2 colheres sopa (20g)
- Sesame seed 2 colheres sopa (18g)
- Heavy cream 2 colheres sopa (30g)
- Grilled bacon 3 fatias (18g)
- Chia seed 3 colheres de sopa (30g)
- Flaxseed 2 colheres de sopa (20g)
- Walnut 3 unidades (15g)
Comparison within fruits and derivatives
Fresh coconut ranks 1st in fiber among the 22 foods of its category in this database, calculated from TACO, NEPA/Unicamp, 4th edition, Campinas, São Paulo, Brazil.
| Food | kcal | Protein (g) | Carbs (g) | Fiber (g) |
|---|
Darwin catalog values per 100 g, attributed to TACO. Foods may have different preparation methods; sorting does not produce a ranking of nutritional quality.
Micronutrients (per 100 g)
| Calcium | 14 mg |
| Iron | 2.4 mg |
| Sodium | 23 mg |
| Potassium | 356 mg |
| Zinc | 1.1 mg |
| Vitamin C | 3.3 mg |
| Vitamin A (RAE) | 0 mcg |
| Folate | 0 mcg |
| Vitamin B12 | 0 mcg |
| Magnesium | 32 mg |
| Phosphorus | 113 mg |
Source: TACO, NEPA/Unicamp, 4th edition, Campinas, São Paulo, Brazil, via the Darwin database.
How to read this data
The composition reference gives amounts per 100 g of the edible part, in the form of the food indicated by its name. A raw version is not equivalent to the same mass already cooked: water, preparation, salt, oil and fillings can change the results.
A zero value in the catalog does not guarantee absolute absence of the nutrient. Darwin's numbers are a reference reading and do not replace the product packaging or an individual nutritional assessment.
Sources and further reading
- NEPA/Unicamp: Brazilian Food Composition Table, 4th edition: declared reference for the numeric values in the catalog.
- USP: Brazilian Food Composition Table (TBCA): complementary lookup for preparation types and variation; we do not mix numbers from this base with those from TACO.
- Anvisa: food labeling: official guidance on ingredients, labels and relevant warnings.
Frequently asked questions
About fresh coconut
Composition and nutrients
How many calories are in fresh coconut?
Fresh coconut has 354 kcal per 100 g. In a usual serving of 100 g (100g), that is 354 kcal, according to TACO, NEPA/Unicamp, 4th edition, Campinas, São Paulo, Brazil.
How much protein does Fresh coconut have?
Fresh coconut has 3.2 g of protein per 100 g, according to TACO, NEPA/Unicamp, 4th edition, Campinas, São Paulo, Brazil.
What does a zero value mean in the catalog for fresh coconut?
In the base used by Darwin, vitamin A, folate, vitamin B12 appears with a numeric value of zero. This record does not prove absence in all varieties or preparations. Check the original source and the product label.
Other foods in the category
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