The New Complete Book of Food

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r Coconut

See also Nuts.

Nutritional Profile

Energy value (calories per serving): High

Protein: Low

Fat: High

Saturated fat: High

Cholesterol: None

Carbohydrates: Low

Fiber: High

Sodium: Low

Major vitamin contribution: B vitamins, vitamin C

Major mineral contribution: Iron, potassium, phosphorus

About the Nutrients in This Food

Coconut is high in fiber, but its most plentiful nutrient is fat, the oil that

accounts for 85 percent of the calories in coconut meat. Coconut oil, which

is 89 percent saturated fatty acids, is the most highly saturated dietary fat

(see butter, vegetable oils).

One piece of fresh coconut, 2” × 2”×^1 / 2 ”, has four grams dietary

fiber and 15 g fat (13 g saturated fat, 0.6 g monounsaturated fat, 0.2 g

polyunsaturated fat). Like other nuts and seeds, coconut is a good source

of some minerals, including 1.1 mg iron (6 percent of the R DA for a

woman, 14 percent of the R DA for a man), 0.5 mg zinc (6 percent of the

R DA for a woman, 5 percent of the R DA for a man), and 4.5 mg selenium

(8 percent of the R DA).

The Most Nutritious Way to Serve This Food

In small servings, as a condiment.

Diets That May Restrict or Exclude This Food

Low-fat diet

Low-fiber, low-residue diet