Fresh Coconut

Fresh Coconut

Coconut has enjoyed one of the best modern-day comeback stories. You probably remember being told to avoid it at all costs because it’s high in saturated fat, which could harm your heart. While the commonly known benefits of coconut are that it is incredibly rich in vitamins, minerals, and calories, this is one fruit that can provide you with a daily dose of almost all essential nutrients! A coconut can be bought in many forms, either a whole which can be desiccated or milked from, oil or cream or even in the form of coconut water. All its forms serve as a rich source of nutrients, which is why you may see why health-conscious blindly trust this holy-grail food ingredient.

Fresh Dried
Calories 354 (Fresh) 650 (Dried)
Protein 3 grams 7.5 grams
Carbs 15 grams 25 grams
Fiber 9 grams 18 grams
Fat 33 grams 65 grams
Manganese 75% of the Daily Value (DV) 137% of the DV
Copper 22% of the (DV) 40% of the DV
Selenium 14% of the (DV) 26% of the DV
Magnesium 8% of the (DV) 23% of the DV
Phosphorus 11% of the (DV) 21% of the DV
Iron 13% of the (DV) 18% of the DV
Potassium 10% of the (DV) 16% of the DV