Epic source
Energy
369 kcal · 18% DV target
A versatile tropical drupe with a rich, creamy flesh and distinctively high saturated fat content, coconut serves as a foundational culinary staple across Southeast Asia and the Pacific Islands.
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 .23
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 .123
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) .4
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 .45
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
369 kcal · 18% DV target
35.6 g · 46% DV target
10.7 g · 38% DV target
4.61 g · 9% DV target
31.3 g · 156% DV target
Not a benefit — best kept low
0.70 g · Top 21% of fruits
Seasonality has not been estimated for this ingredient yet.
Whole, unopened coconut in a cool, dry place
Fresh coconut meat in an airtight container
While coconut trees are carbon-sequestering, high demand can lead to monoculture and biodiversity loss in tropical regions.
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.