Goan Coconut Nutrition Facts: Calories, Macros & Health Benefits
Summary: Goan Coconut contains 185 calories, 2.5g protein, 10g carbs, and 15g fat per 2 tablespoons (30g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 185 kcal | 9% |
| Protein | 2.5g | 5% |
| Carbohydrates | 10.0g | 4% |
| Total Fat | 15.0g | 19% |
| Fiber | 3.8g | 14% |
| Sugar | 4.5g | -- |
| Saturated Fat | 12.5g | 62% |
| Sodium | 280.0mg | 12% |
| Potassium | 3.5mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 175.0mg | 972% |
| Magnesium | 0.50mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.02mcg | 0% |
| Vitamin B6 | 0.40mg | 24% |
| Vitamin B12 | 0.04mcg | 2% |
| Folate | 14.0mcg | 4% |
| Vitamin E | 0.30mg | 2% |
| Phosphorus | 8.0mg | 1% |
Is Goan Coconut Good for You?
Goan Coconut provides 185 calories per 2 tablespoons (30g) with 2.5g protein, 10g carbohydrates, and 15g fat. It is a source of saturated fat (62% dv), sodium (12% dv), iron (972% dv).
A fresh Goan-style coconut chutney made with grated coconut, green chilies, tamarind, garlic, and sometimes kokum, served as a condiment with snacks and meals.
Key Health Benefits of Goan Coconut
- Saturated Fat (62% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (972% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (500% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (24% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Goan Coconut Nutrition with Gram
Use Gram to log goan coconut and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in goan coconut?
Goan Coconut contains 185 calories per 2 tablespoons (30g).
How much protein is in goan coconut?
Goan Coconut provides 2.5g of protein per 2 tablespoons (30g).
How many carbs are in goan coconut?
Goan Coconut has 10g of carbohydrates per 2 tablespoons (30g).
Is goan coconut good for tracking nutrition?
Yes. Goan Coconut can be logged by calories, macros, and micronutrients in the Gram app.
How should I use goan coconut in a meal plan?
Use Goan Coconut as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track goan coconut and thousands of other foods with the Gram app.