

(https://www.youtube.com/user/botanicalonline)

(https://www.botanical-online.com/en/) 
(https://www.instagram.com/botanicalonline/)


(https://www.facebook.com/BotanicalonlinePlants)

Home (https://www.botanical-online.com/en/) › Food (https://www.botanical-online.com/en/food/) › Properties of coconut

PROPERTIES OF COCONUT
Contents [show]

(Cocos nucifera)

CHARACTERISTICS OF COCONUT PALM

What is a coconut?
A coconut is the fruit (https://www.botanical-online.com/en/education/fruits-characteristics)
(a drupe (https://www.botanical-online.com/en/botany/fruits-types-characteristics)) of the
coconut palm or also called coconut. This fruit is characterized by its big size, because its
seed is the largest known after coco-de-mer (Lodoicea maldivica).

The coconut is a nut which has a green color very fibrous mesocarp (similar to that one
having nuts or almonds) and which is not consumed. The edible part of this fruit is the seed
pulp.
Mature coconut seed accumulates inside a pulp (endosperm) that is very aromatic, oily,
white and solid, which is consumed and it is called “coconut”.

* More information: Characteristics of coconut.

Coconut as an edible food

In the picture: mature coconut seed, open. The white edible pulp of the seed (endosperm)can be observed.

Coconut is a seed filled with minerals and trace elements important for the proper
functioning of organism.

Coconut consumption is interesting in remineralizing diets as diets for athletes

(https://www.botanical-online.com/en/diet/diet-for-sportsman), since the minerals in
coconut are essential to replenish electrolytes lost by sweating. It is also a nut that brings
energy because it contains a lot of protein and fats.

It is also appropriate to introduce it in any fruit balanced diet because it provides antioxidant
(https://www.botanical-online.com/en/medicinal-plants/antioxidants) minerals.
Food products obtained from the coconut:
Coconut water (https://www.botanical-online.com/en/food/coconut-water-properties)

Coconut milk (https://www.botanical-online.com/en/food/coconut-milk)

Coconut copra (https://www.botanical-online.com/en/food/coconut-copra)

Coconut oil (https://www.botanical-online.com/en/food/coconut-oil)

* More information: Coconut recipes (https://www.botanical-

online.com/en/recipes/coconut-recipes)

Coconut nutritional value

Water: coconut pulp contains 45 % of water. This percentage in fleshy fruits is higher,
close to 90 %, because coconut is a nut from which we consume its almond,
and,therefore, it is less juicy.

Calories: 100g. coconut provide 354kcal. It is a very energetic fruit because of its fat
and carbohydrates, but also rich in important nutrients such as minerals and trace
elements.

Carbohydrates: The carbohydrate content of coconut seed is 15g . per 100g. coconut. It
contains complex carbohydrates (https://www.botanical-
online.com/en/food/carbohydrates-complex) of slow absorption: pentosans and
galactomannan, and simple carbohydrates (https://www.botanical-
online.com/en/food/carbohydrates-simple-characteristics) that are quickly absorbed,
such as fructose, glucose (https://www.botanical-online.com/en/diet/glucose),
galactose, mannan, sucrose, raffinose and L rhamnose.

Because of its fast and slow sugars, it is a fruit suitable for athletes
(https://www.botanical-online.com/en/diet/diet-for-sportsman) and people
with diabetes, who must take into account the low glycemic index of coconut
(45) tcompared to other fruits,

Protein: coconut contributes about 6 g. of protein per serving (200g.). It is a low

amount, but much higher than other fleshy fruits provide .

Fats: Fats are the main energy component of the coconut, as with other nuts. Also,
coconut is one of the vegetables with the highest saturated fat content. This is
important because, although it is an excellent energy source, consumed in excess, the
coconut can increase blood lipid levels (https://www.botanical-
online.com/en/diet/good-cholesterol-plant-based-diet).
 Fiber: coconut is a fruit rich in fiber, because in a 100g serving, it provides 9g from the
35g recommended daily amount for an adult .

Vitamins: We should emphasize its contribution of B vitamins (https://www.botanical-

online.com/en/diet/vitamin-b-properties), that are very important for energy in the
body., Coconut does NOT contain vitamin B12, such as some publications suggest.
Vitamin B12 is unique to animal foods such as dairy, meat and egg.

Minerals: coconut contains many minerals and trace elements (minerals found in the
body in smaller amounts). Among its notable minerals, it contains potassium (diuretic
effect), phosphorus (energizing), selenium (https://www.botanical-
online.com/en/diet/selenium),(a powerful antioxidant) and chromium (It helps regulate
blood sugar levels)

* More information: Properties of Coco.

Edible composition of coconut per 100g.

Nutrient Amount

Water (https://www.botanical-online.com/en/food/water-importance-human-
46,99
body) (g.)

Calories (Kcal.) 354

Carbohydrates (https://www.botanical-online.com/en/food/carbohydrates) (g.) 15,23

Proteins (https://www.botanical-online.com/en/food/proteins) (g.) 3,33

Fats (https://www.botanical-online.com/en/diet/fats) (g.) 33,49

From which saturated (https://www.botanical-online.com/en/diet/fats-types) (mg.) 29,69

From which monounsaturated (https://www.botanical-online.com/en/diet/fats-

1,43
types) (mg.)

From which polyunsaturated (https://www.botanical-online.com/en/diet/fats-

0,37
types) (mg.)

Cholesterol (https://www.botanical-online.com/en/diet/cholesterol-information)
0
(mg.)

Fiber (https://www.botanical-online.com/en/diet/fiber-plant-food-properties) (g.) 9

Vitamins Amount

Vitamin C (https://www.botanical-online.com/en/diet/vitamin-c) (mg.) 3,3

Vitamin B1 (https://www.botanical-online.com/en/diet/vitamin-b1-thiamin) (mg.) 0,07

Vitamin B2 (https://www.botanical-online.com/en/diet/vitamin-b2-riboflavin) (mg.) 0,02

Vitamin B3 (mg.) 0,54

Vitamin B5 (https://www.botanical-online.com/en/diet/vitamin-b5-pantothenic-
0,30
acid) (mg.)

Vitamin B6 (https://www.botanical-online.com/en/diet/vitamin-b6-pyridoxine)
0,05
(mg.)

Folates (https://www.botanical-online.com/en/diet/folicacid) (mcg.) 26

Minerals Amount

Calcium (https://www.botanical-online.com/en/diet/calcium-importance) (mg.) 14

Magnesium (https://www.botanical-online.com/en/diet/magnesium) (mg.) 32

Phosphorus (https://www.botanical-online.com/en/diet/phosphorus) (mg.) 113

Sodium (https://www.botanical-online.com/en/diet/sodium) (mg.) 20

Potassium (https://www.botanical-online.com/en/diet/potassium) (mg.) 350

Iron (https://www.botanical-online.com/en/food/iron-importance) (mg.) 2,43

Zinc (https://www.botanical-online.com/en/diet/zinc-vegetarianism) (mg.) 1,10

Copper (https://www.botanical-online.com/en/diet/copper) (mg.) 0,44

Selenium (https://www.botanical-online.com/en/diet/selenium) (mcg.) 10,1

Manganese (https://www.botanical-online.com/en/diet/manganese-properties)
1,50
(mg.)

Trivia: origin of the name “coconut”

The designation “coconut” was named by the Portuguese for the first time:

The Portuguese discovered the coconut in the Asian territory of Malabar (now South India),
during the voyage of Vasco de Gama to India (1497-1498).

Then the word “Coco” referred to an imaginary character with which they used to scare
children. Some popular songs still remember this character in the lyrics: “Go to sleep child
coming Coco, and eats little children sleeping”.

The three germinative holes of coconut reminded them the figure of a monster, with two
eyes and mouth (third hole). This was the reason why the fruit of the coconut was named
“coco”.

Other books tell the origin of “coco” derives from the fruit similarity to a monkey, in
Portuguese called macaque. As an anecdote, in some regions, some monkeys are trained to
collect coconuts, and some monkey training schools still exist in southern Thailand.

More information on coconut.

  This article was endorsed by Elisenda Carballido (https://www.botanical-
online.com/en/author/eli-carballido) - Dietitian nutritionist. Postgraduate in Phytotherapy and
master in Nutrition and Metabolism.

Written by Editorial (https://www.botanical-online.com/en/who-are-we)

Botanical-online team in charge of content writing

 17 January, 2022

 coconut (https://www.botanical-online.com/en/tag/coconut)

Food (https://www.botanical-online.com/en/food/)

     

Other interesting articles

Medicinal plants for gallstones

(https://www.botanical-online.com/en/medicinal-plants/gallbladder-stones-
medicinal-plants)
Side effects of fumitory
(https://www.botanical-online.com/en/medicinal-plants/fumitory-side-effects)

Cultivation of oleander
(https://www.botanical-online.com/en/cultivation/oleander-how-to-grow)

Sweet potato recipes

(https://www.botanical-online.com/en/recipes/sweet-potato-recipes)
Seaweed pate properties
(https://www.botanical-online.com/en/recipes/pate-seaweed-properties)

Fructose intolerance
 (https://www.botanical-online.com/en/diet/fructose-intolerance)

Seeds and fruits dispersal

(https://www.botanical-online.com/en/botany/seeds-fruits-dispersal)

What is favism?
(https://www.botanical-online.com/en/medicinal-plants/favism-toxicity)

This material is for informational purposes only. In case of doubt, consult the doctor.

"Botanical-online" is not responsible for damages caused by self-medication.

Special

(https://www.botanical-online.com/en/medicinal-plants/antibiotic-medicinal-plants)
 (https://www.facebook.com/BotanicalonlinePlants)  (https://www.youtube.com/user/botanicalonline)
 (https://www.instagram.com/botanicalonline/)
MORE SECTIONS
Mediterranean diet (https://www.botanical-online.com/en/diet/mediterranean-diet-nutrition)
Losing weigth (https://www.botanical-online.com/en/diet/fats-diet)
Cellulite creams (https://www.botanical-online.com/en/cosmetic/cellulite-natural-creams)

Herbal teas (https://www.botanical-online.com/en/medicinal-plants/preparations-herbal-teas-

characteristics)
Winter fruits (https://www.botanical-online.com/en/food/fruits-winter)
Anemia (https://www.botanical-online.com/en/natural-medicine/anemia-natural-treatment)
Pregnancy (https://www.botanical-online.com/en/natural-medicine/plants-pregnancy)

Contact us (https://www.botanical-online.com/en/contact)
Our team (https://www.botanical-online.com/en/who-are-we)
How to quote articles (https://www.botanical-online.com/en/how-quote)

©1999-2024 Botanical-Online SL - All rights reserved

Terms of use (https://www.botanical-online.com/en/terms-of-use)

Privacy policy (https://www.botanical-online.com/en/privacy-policy)
Cookies policy (https://www.botanical-online.com/en/cookies-policy)