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Definitive nutritional information for Young Coconut flesh?

by (1716)
Updated about 11 hours ago
Created July 31, 2012 at 5:08 AM

Hello Paleohackers,

Does anybody have a reliable source for the nutrient profile of young coconut meat? The soft internal flesh that you scoop out after drinking the liquid. I am mostly in need of a calorie count, thanks :)

Medium avatar
598 · April 21, 2014 at 3:35 PM

I'm dubious about the above link's accuracy. For instance, it lists fiber as a big fat zero and I know the flesh has fiber...

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1032 · October 17, 2012 at 12:02 PM

Meant to include the link for the nutrition facts for coconut water: http://nutritiondata.self.com/facts/nut-and-seed-products/3115/2

D8612a7c536e74f9855b70d8e97919b5
1032 · October 17, 2012 at 12:01 PM

I've had the same question as the OP. Subtracting the nutrition facts for coconut water from the link you provided (assuming 1 cup of water per coconut) gives: Calories: 224 (270-46) Fat: 10g (10g-0g) Carb: 33g (43g-10g) Pro: 1g (3g-2g) This is making several assumptions, so it might not be quite accurate.

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25 · August 06, 2012 at 12:16 AM

The USDA info says it's form mature coconut...

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4 Answers

E472dc440b385e3a7f478f2aa245f37c
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25 · October 17, 2012 at 5:15 AM

I dont know about flesh, but here's the nutrition info for the entire coconut (meat+water): http://tracker.dailyburn.com/nutrition/best_oriental_produce_fresh_thai_young_coconut_calories

BTW, you can't use regular coconut nutrition in the answer above- young coconuts have way more sugar and less fat&protein than mature ones.

D8612a7c536e74f9855b70d8e97919b5
1032 · October 17, 2012 at 12:01 PM

I've had the same question as the OP. Subtracting the nutrition facts for coconut water from the link you provided (assuming 1 cup of water per coconut) gives: Calories: 224 (270-46) Fat: 10g (10g-0g) Carb: 33g (43g-10g) Pro: 1g (3g-2g) This is making several assumptions, so it might not be quite accurate.

D8612a7c536e74f9855b70d8e97919b5
1032 · October 17, 2012 at 12:02 PM

Meant to include the link for the nutrition facts for coconut water: http://nutritiondata.self.com/facts/nut-and-seed-products/3115/2

Medium avatar
598 · April 21, 2014 at 3:35 PM

I'm dubious about the above link's accuracy. For instance, it lists fiber as a big fat zero and I know the flesh has fiber...

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4632 · December 03, 2012 at 6:08 PM

I buy raw frozen organic coconut water from exoticsuperfoods.com (which I highly recommend, though expensive, it is addictively delicious) and they also sell the young coconut meat, and this is the information they provide.

They do their own computation (seal on document is Food Safety Central Laboratory Thailand) because they use Thai coconuts which are slightly sweeter than South American coconuts.

1/2 cup (about 100 grams) of young coconut meat with the water pressed out:

90 calories, 50 from fat 6 grams total fat -4.5grams saturated fat

0 cholesterol 15 mg sodium 410 mg potassium

9 grams total carb -3 grams dietary fiber -3 grams sugar

2 grams protein

Then it also has 6% vitamin c, 2% iron, 8% magnesium and 4% phosphorus.

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656 · August 20, 2012 at 6:00 AM

Sorry, but 'young coconut flesh' sounds more than a little pornographic.

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130e03323ec1beda6494050a9c018d3c
25 · August 06, 2012 at 12:16 AM

The USDA info says it's form mature coconut...

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