49 Coconut Nutrition Facts: Health and Beauty Benefits

Ritwik Bhuyan
Nov 03, 2022 By Ritwik Bhuyan
Originally Published on Apr 15, 2022
Edited by Aubree Mosby
You may be amazed by some of these coconut nutrition facts!

From the Cocos nucifera palm trees comes the mature fruit known as a coconut.

Coconut is one of the most resourceful and indispensable items used in food in many parts of the Pacific Islands and South and Southeast Asia. In these parts of the world, coconut is one of the most sought-after ingredients used in kitchens and is loved by millions.

Cocos nucifera falls under the large family of palm trees called Palmaceae. These trees need tropical climates to thrive where the soil is well-drained, moist, and sandy.

Palm trees grow well in the saline-rich coastlines all around their native habitats. For all the nutrients that coconut provides, you can consume coconut in many forms like coconut oil, coconut flour, shredded coconut meat, coconut flakes, coconut cream, and much more.

In India, you will find coconut palm trees all over the coastlines and even inside cities. This tells you how much people love using coconut in their meals.

It is not just nutrition that coconut provides, but it also has a taste that is used in sweet and savory dishes all around the world. You can get a lot of essential minerals from coconuts.

Coconut palms are tall growing trees that stand erect without branching. These trees can reach a height of around 100 ft (30.4 m) and can live for up to 100 years.

After planting the tree, it will take around four or five years to start their first production, however, nowadays it might take several years to grow the first set of coconuts.

The flavor of the water and flesh, along with the texture, varies from place to place due to the saline content of the soil, the distance from the seashore, and the rainfall amount in the region. In a single year, a palm tree produces between 20-150 mature coconuts.

Mature coconuts are oval or spherical in shape and have a width of around 5-10 in (12.7-25.4 cm). You get a light green outer husk, and as the coconut matures, it turns to gray.

The exocarp of the husk of the coconut is quite thick at 1-2 in (2.5-5 cm) and is made up of tough fibers.

You will find a woody shell right beneath the exocarp, and behind the shell, there is the coconut meat, which is raw and delicious. Some harvested coconuts have slightly sweet water in the middle part that is surrounded by white meat or endosperm.

The shell, meat, and water all possess nutrients and certain health benefits that are rare in other fruits. Coconuts are versatile and are rich in vitamins, calories, and minerals.

You can make a meal out of a coconut with a medium-sized nut consisting of 1.4 0z (40 g) of meat and 1.8-9 cu in (30-150 ml) of water. The saturated fat found in coconuts is lauric acid which increases the good cholesterol levels in the blood.

3.5 oz (100 g) of coconut meat consists of around 354 calories.

These calories are taken from the protein and fats present in the fruit. The meat is very high in saturated fats if compared to other nuts found across the world.

The water found in coconuts is filled with electrolytes, sugar, minerals, cytokinin, acid phosphatase, dehydrogenase, catalase, polymerases, peroxidase, and many others. The enzymes among these help in metabolism and digestion.

The coconut oil is taken from the dry kernel of a coconut.

Coconut oil has many uses including cooking, preparation of certain medicines, and as a hair nourishment product to be applied on the scalp. Cytokinins in coconut water have proven to be helpful in anti-aging, anti-thrombotic, and anti-carcinogenic properties.

From the meat, you get copper, calcium, manganese, iron, magnesium, and zinc. Coconut meat is also a good source of B-complex vitamins like riboflavin, folates, thiamin, niacin, and pyridoxine.

The meat and the water contain a big amount of potassium that is helpful for improved health of humans.

Incorporating coconuts into your daily diet helps in preventing many health problems throughout your life. Keep reading to learn about more the benefits of coconut.

Coconut Milk Nutrition

Coconut milk is a milky substance, white in color, and is extracted from the flesh or meat of mature coconuts. Enjoy these coconut milk nutrition facts.

Coconut milk helps in weight loss and facilitates low cholesterol.

Coconut milk has gained a lot of popularity all over the world as it is an excellent alternative to dairy milk.

Coconut milk is prepared from the white flesh of coconuts and is not the same as coconut water that is found inside a coconut.

The milk can be thick or thin depending on your preference. To make the coconut milk thick, manufacturers first grate the flesh of mature coconuts (making them into shredded coconut) and then squeeze those through a cheesecloth to extract the milk. It has more fats than thin coconut milk.

To make the milk thin, manufacturers mix the flesh that is left in the cheesecloth with warm water and then pass it through the cheesecloth again. The resulting liquid is thin milk.

Coconut milk contains a high quantity of saturated fat, which makes it full of calories.

Coconut milk is also filled with minerals and vitamins.

A cup of canned, raw coconut milk contains 445 calories, 5.7 oz (164 g) of water, 0.1 oz (4.5 g) of protein, 1.7 oz (48.2 g) of fat, 0.2 oz (6.3 g) of carbohydrates, 0.6 grains (41 mg) of calcium, 7.6 grains (497 mg) of potassium, 1.6 grains (104 mg) of magnesium, 0.2 oz (7.4 g) of iron, and 0.03 grains (2.3 mg) of vitamin C.

A cup of sweetened coconut milk has 74 calories, 8 oz (226.9 g) of water, 0.01 oz (0.5 g) of protein, 0.1 oz (4.9 g) of fat, 0.2 oz (7 g) of carbohydrates, 451 mg (0.4 g) of calcium, and 0.7 grains (46 mg) of potassium.

Canned coconut milk also contains vitamin B-12, vitamin A, and vitamin D-2. These are added by the manufacturers.

You can add coconut milk to your cereals and replace the use of dairy milk. Coconut milk can also be used to make smoothies, soups, oatmeal, chicken curry, and more. In some parts of India, coconut milk and coconut oil are used in almost all dishes.

Some coconut milk has higher fat concentration and more calories than other brands. Canned ones are thicker and creamier and are used for baking or cooking.

Coconut milk beverages, on the other hand, are thinner compared to dairy milk in terms of consistency. Be sure to add other proteins to your diet if you plan to switch from dairy milk to coconut milk.

Medium-chain triglycerides (MCTs) are found in coconut milk. Medium-chain triglycerides help in metabolism and increase endurance. Lose weight by trying the various coconut products found in the market. Coconut milk is just one of them.

Coconut Water Nutrition

Here are some coconut water nutrition facts. Learn how to find the best coconut water to help you overcome many illnesses, as well as improve your heart health. There are not many healthy alternatives other than products made from coconut.

In recent times, coconut water has become quite a popular and refreshing drink. Eating coconut is still very beneficial, but the drink has taken the next step in replacing all the juices and soft drinks of the world.

A cup of coconut water 14.6 cu in (240 ml) contains 60 calories, 0.2 oz (8 g) sugar, o.5 oz (15 g) carbs, 4% DV calcium, 4% DV magnesium, 2% DV phosphorus, and 15% DV potassium.

These fruits grow in trees found in tropical climates. Coconut water is the liquid found in the center of the fruit. The water keeps the fruit nourished. During the process of the coconut maturing, some of the liquid stays, while the rest ripens into the flesh called coconut meat.

Coconut water actually comes from young fruits of 6-7 months old, and an average green nut contains around a cup of coconut water.

It contains very little saturated fat and around 95% water. Do not confuse the water with coconut milk, which has around 50% water and is quite high in fat.

Coconut water contains antioxidants that help in modifying free radicals. It will help in reducing insulin levels, high blood pressure, and much more.

Coconut water can reduce blood sugar levels and can even improve diabetes.

Coconut water contains carbs, so before you add it to your daily diet, contact your doctor and find out if it is good for you.

Heart disease risk can be minimalized by using coconut water. It is full of potassium that will help to lower blood pressure in people with problems of high blood pressure and other heart ailments.

Coconut water also helps in restoring hydration to your body after a morning of exercise and running. Coconut water replenishes electrolytes in the body. Coconut water contains potassium and magnesium, which also helps in the process.

Break open a whole coconut and discover its many treasures that are sure to improve your health.

Coconut Oil Nutrition

Coconut oil is now used in packaged products, while a lot more people use coconut oil for cooking. Here are some coconut oil nutrition facts.

Coconut oil is present in items such as fried foods, sweets, shampoos, coffee, and smoothies.

Coconut oil has around 80% of saturated fat. It has been claimed that coconut oil helps in improving health for humans.

It is said that coconut oil helps increase good cholesterol and, in turn, helps prevent heart disease.

Applying coconut oil to your skin will give it an anti-inflammatory effect.

A tablespoon of coconut oil contains 121 calories, no protein, 0.4 oz (13.5 g) of fat, which includes 0.3 oz (11.2 g) of saturated fat and no cholesterol.

Vitamin E is found in coconut oil. However, you won't find any vitamins and minerals in the oil.

Coconut And Its Health Benefits

Weight gain can be controlled by reducing the fat intake and replacing your dairy products with coconut products. Coconut oil and coconut milk extracted from the coconuts of the coconut palm tree are very useful in maintaining great health.

Coconut meat is high in healthy fats. It is similar to seeds or nuts in terms of fat content.

Coconut meat can be associated with fat burning.

Coconut flour nutrition facts can be summarized by its high dietary fiber content, it being gluten-free, and containing low carbohydrates. Coconut flour is actually dried and ground coconut meat.

Coconut water is a good source of magnesium, and it can help reduce blood sugar levels in humans. There are other benefits of coconut water, which include a decrease in insulin levels too.

Coconut water also helps in removing the risk of kidney stones. Drinking a lot of water will also help against kidney stones. However, coconut water takes it up a notch as it reduces the number of stones formed and also does not let the stones stick to the walls of the kidneys.

Coconut milk has a lot of potential health benefits and coconut consumption has always been helpful for weight loss and lower cholesterol.

Coconut milk has medium-chain triglycerides (MCTs) and this is said to aid weight loss. MCTs produce energy through heat production. MCT oil is said to increase insulin sensitivity.

Food rich in dietary fats helps in weight control and preventing heart disease. Coconut milk has high-fat content, so many people might not consider this food as good for heart health.

Coconut milk helps to lower cholesterol. Just cut open the whole coconut, extract the white flesh and turn it into milk. You can definitely add coconut milk into your everyday diet.

The immune system is boosted by the use of coconut milk. A lipid known as lauric acid is found in coconuts and this possesses antimicrobial and anti-inflammatory properties. It can help in many diseases and somewhat with cancer.

Coconut oil helps in increasing good cholesterol and reducing the risk of heart disease.

MCTs present in the oil helps prevent insulin sensitivity.

Virgin coconut oil is said to have antioxidant properties. Virgin coconut oil is said to reduce stress quite a bit. Some research has also found this oil to tackle some forms of depression.

Coconut oil can also be applied to the hair to increase shine, and it also provides damage protection. More than mineral oils, and oils like olive oil, coconut oil penetrates the scalp better.

Coconut oil can be used for the treatment of candida.

Coconut oil can also help prevent many liver diseases.

Inhaling coconut oil helps in reducing asthma symbols as found in trials with many animals.

Coconut oil also provides help in weight loss.

There are no minerals found in coconut oil, but it contains MCTs.

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Written by Ritwik Bhuyan

Bachelor of Arts specializing in English

Ritwik Bhuyan picture

Ritwik BhuyanBachelor of Arts specializing in English

A skilled content writer, Ritwik holds a Bachelor's degree in English from Delhi University. He has refined his writing abilities through his past experience at PenVelope and his current role at Kidadl. In addition to his proficiency in writing, Ritwik has pursued his passion for flying by achieving CPL training and becoming a licensed commercial pilot. This diverse skill set highlights his commitment to exploring multiple fields. Ritwik's experience in the aviation industry has provided him with a unique perspective and attention to detail, which he brings to his writing.

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