Calories
354 kcal
18% of Daily kcal · energy-dense
Protein
3.3 g
7% RDI
Fat
34 g
30g sat fat
Carbs
15 g
6% RDI
Sugar
6.2 g
12% RDI
Fiber
9 g
30% RDI
Salt
0 g
0% RDI
Coconut
Coconut is the edible flesh of the coconut palm fruit, widely used across tropical cuisines for its shredded flesh, milk and oil; it appears in both sweet and savory dishes from Southeast Asian curries to Caribbean desserts. It provides a substantial amount of plant fiber at 9g per 100g, which helps add bulk and mouthfeel in recipes and supports digestion. While it contributes useful minerals such as manganese and copper and offers a rich, creamy texture, it is also a concentrated source of saturated fat, so many people use it in smaller amounts or substitute lower‑fat alternatives when aiming to reduce saturated fat intake.
Vegan · Lactose free · Gluten free · Unprocessed · ~0.30€/100g
Kinome Health Grade
B
Healthy
-
Nutrition
Macronutrients per selected portion. Averaged from verified sources.
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
B · 6.8 / 10
Healthy alternatives
Ingredients that rank higher on the overall quality profile and might substitute well in some recipes.
Recipes featuring Coconut
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Frequently asked
Q.01Is Coconut healthy?
Yes, Coconut is considered healthy with a Health Grade of B. It is a good source of dietary fiber (9g per 100g).
Q.03What NOVA processing level is Coconut?
Coconut is NOVA 1 - Unprocessed.
Q.05Is Coconut gluten free?
Yes, Coconut is gluten free.
Q.02What are the macros in Coconut?
100g of Coconut contains 354 kcal, 3.33g protein, 15.2g carbohydrates, 33.5g fat, and 9g fiber.
Q.04Is Coconut vegan?
Yes, Coconut is vegan.
Q.06Is Coconut lactose free?
Yes, Coconut is lactose free.
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