Tender Coconut Nutrition Facts: Calories, Macros & Health Benefits
Summary: Tender Coconut contains 19 calories, 0.7g protein, 3.7g carbs, and 0.2g fat per one coconut (300g). It is a source of iron, zinc.
Nutrition Facts — one coconut (300g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 19 kcal | 1% |
| Protein | 0.70g | 1% |
| Carbohydrates | 3.7g | 1% |
| Total Fat | 0.20g | 0% |
| Sugar | 2.6g | -- |
| Saturated Fat | 0.18g | 1% |
| Sodium | 105.0mg | 5% |
| Potassium | 2.4mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 250.0mg | 1389% |
| Magnesium | 0.10mg | 0% |
| Zinc | 20.0mg | 182% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.08mg | 5% |
| Vitamin B12 | 0.03mcg | 1% |
| Folate | 3.0mcg | 1% |
Is Tender Coconut Good for You?
Tender Coconut provides 19 calories per one coconut (300g) with 0.7g protein, 3.7g carbohydrates, and 0.2g fat. It is a source of iron (1389% dv), zinc (182% dv).
Fresh tender coconut water from young green coconuts, a popular natural hydrating drink in tropical India, rich in electrolytes
Key Health Benefits of Tender Coconut
- Iron (1389% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (182% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Tender Coconut Nutrition with Gram
Use Gram to log tender 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 tender coconut?
Tender Coconut contains 19 calories per one coconut (300g).
How much protein is in tender coconut?
Tender Coconut provides 0.7g of protein per one coconut (300g).
How many carbs are in tender coconut?
Tender Coconut has 3.7g of carbohydrates per one coconut (300g).
Is tender coconut good for tracking nutrition?
Yes. Tender Coconut can be logged by calories, macros, and micronutrients in the Gram app.
How should I use tender coconut in a meal plan?
Use Tender 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 tender coconut and thousands of other foods with the Gram app.