Coconut Nutrition Benefits and Facts

Nutritional summary

Coconut consumption significantly raises LDL-cholesterol (the type often linked to heart disease risk) when compared to non-tropical vegetable oils, according to multiple systematic reviews .
Coconut fat also increases HDL-cholesterol (often called "good" cholesterol), but because it raises both types, health experts generally recommend limiting saturated fat intake to approximately 10% of total daily energy .
Coconut is unique among plant fats because it is composed of more than 90% saturated fatty acids and contains high levels of medium-chain triglycerides (fats that are rapidly absorbed and metabolized in the liver) .
Early research suggests that the medium-chain triglycerides in coconut may influence energy expenditure and body weight, though clinical evidence for managing obesity remains mixed and requires further study .

Interesting fact

The name 'coconut' comes from the 16th-century Portuguese and Spanish word 'coco', meaning 'head' or 'skull', due to the three indentations on the shell that resemble facial features.

Standout nutrients

SUPER

SOURCE

Dietary fibre

ELITE

SOURCE

Copper

GREAT

SOURCE

Iron

GREAT

SOURCE

Potassium

373

kcal per 100g

Protein3.78g

Fat35.6g

Carbs2.09g

Fiber9.82g

Sugar4.61g

Fat breakdown

Polyunsat0.62g

Monounsat2.02g

Saturated31.3g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Moderate

While coconut trees are carbon-sequestering, high demand can lead to monoculture and biodiversity loss in tropical regions.

Confidencemedium

Storage

Room Temperature

1–3 months

Whole, unopened coconut in a cool, dry place

Refrigerate

3–5 days

Fresh coconut meat in an airtight container

Freeze

3–6 months

Grated or sliced coconut meat in freezer-safe bags

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Coconut oil and palm oil's role in nutrition, health and national development: A review - PMC

[1]pmc.ncbi.nlm.nih.gov

Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration - PMC

[2]pmc.ncbi.nlm.nih.gov

Are We Nuts Over Coconuts? Studying the Effects of Coconut Oil on ...

[3]pmc.ncbi.nlm.nih.gov

Dose-dependent effect of coconut oil supplementation on obesity indices: a systematic review and dose-response meta-analysis of clinical trials - PMC

[4]pmc.ncbi.nlm.nih.gov

Coconut Oil - The Nutrition Source

[5]nutritionsource.hsph.harvard.edu

Coverage

Nutrients

FoodCompass

48.2

Version

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