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What is coconut? About the ingredient coconut. Including 975 recipes with coconut, nutrition data, and where to find it.


Although coconut meat contains less fat than many oilseeds and nuts such as almonds, it is noted for its high amount of medium-chainsaturated fat. About 90% of the fat found in coconut meat is saturated, a proportion exceeding that of foods such as lard, butter, andtallow.

There has been some debate as to whether or not the saturated fat in coconuts is less unhealthy than other forms of saturated fat (seecoconut oil). Like most nut meats, coconut meat contains less sugar and more protein than popular fruits such as bananas, apples and oranges. It is relatively high in minerals such as iron, phosphorus and zinc.


Nutrition Facts

Serving Size 1 oz (28g)
Amount per Serving
Calories 184Calories from Fat 162
 % Daily Value *
Total Fat 18.1g 28%
Saturated Fat 16.0g 80%
Trans Fat ~
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 6.6g 2%
Dietary Fiber 5g 18%
Sugars 2.1
Protein 1.9g
Vitamin A 0% Vitamin C 1%
Calcium 1% Iron 5%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

Where found

Coconut is usually found in the baking supplies section or aisle of the grocery store or supermarket.

Food group

Coconut is a member of the Nut and Seed Products USDA nutritional food group.

How much does coconut weigh?

measure grams
1 oz 28

In Chinese:椰子
British (UK) term: Coconut
en français:noix de coco
en español:coco

Recipes using coconut

There are 947 recipes that contain this ingredient.

7 Layer Bars
Almond Crunch Pumpkin Cheesecake
Andre Black's Carrot Cake
Another Morning Glory Muffin
Baked Pancake with Pineapple Sauce
Bee Hive Restaurant Chicken Curry
Best Chicken Curry
Best Coconut Macaroons
Cappuccino Truffles
Caribbean Rice
Carrot Cake with Coconuts and Pineapple

All 947 recipes


See more about coconut almost 13 years ago
Usda nutrition data over 8 years ago

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