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Story by Brian Rossiter - Fruit-Powered

Coconut and its water are relished among Southeast Asians and Pacific Islanders and throughout the world. Coconuts are unique in that they contain a large quantity of water, especially when immature. When mature, coconuts contain some water and edible coconut “meal.” Coconut scores a 77 out of 100 in Dr. T.C. Fry’s “A General Guide to Food Selection.”

An average-size coconut contains 397 grams and 1,405 calories. A cup of shredded coconut weighs 80 grams.

Coconut belongs to the family Arecaceae. The tough outer husks are penetrated by smashing with great force, sickle or machine.

Coconut is a rich source of fat and minerals, especially manganese. They contain 2.5 percent water by weight.

The Philippines produces the most coconuts, with 19.5 million tonnes in 2010. Indonesia and India produced a combined 26 million tonnes in 2010, making these three countries the world leaders in coconut production. Brazil and Sri Lanka round out the list of the leading five producers, with 2.8 million tonnes and 2.2 million tonnes, respectively, harvested in 2010.

Stats for 100 Grams of Coconut (Meat, Raw)

  • 283 calories

Notable Nutrients

Percentages based on the Reference Daily Intake for a 2,000-calorie diet

  • Fiber: 28.8%
  • Fat: 41.2%
  • Saturated fat: 118.8%
  • Protein: 5.3%
  • Folate: 5.2%%
  • Copper: 17.4%
  • Iron: 10.8%
  • Manganese: 60%
  • Phosphorus: 9%
  • Potassium: 8.1%
  • Selenium: 11.5%
  • Zinc: 5.9%


  • Carbohydrates: 17.6%
  • Protein: 3.3%
  • Fat: 79.2%

Food Type

  • High-fat fruit


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