🧪 Nutrition Facts
- Calories 140.0
- Total Fat 10.0 g
- Saturated Fat 9.0 g
- Cholesterol 0.0 mg
- Sodium 73.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 13.0 g
- Dietary Fiber 1.0 g
- Sugars 12.0 g
- Protein 1.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.5 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Coconut contains 140.0 calories per serving (1 Serving (28.0g)), a moderate amount that fits easily into most daily calorie goals. The majority of its calories come from fat (10.0g, 61.6% of calories), including 9.0g of saturated fat.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Coconut, Sugar, Propylene, Glycol Salt, Sodium Metabisulfite.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Metabisulfite
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Coconut — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Coconut contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 140.0 kcal | 7% |
| Total Fat | 10.0 g | 13% |
| Saturated Fat | 9.0 g | 45% |
| Sodium | 73.1 mg | 3% |
| Total Carbohydrate | 13.0 g | 5% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 12.0 g | 24% |
| Protein | 1.0 g | 2% |
| Iron | 0.5 mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Coconut accounts for 7% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 61.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 140.0 calories in Coconut? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 10.6 min |
| Walking: 17 minutes per mile | 24.2 min |
| Cycling (Low Intensity) | 15.3 min |
| HIIT | 13.0 min |
| Dancing | 21.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Coconut
Is Coconut good for weight loss?
Coconut is calorie-dense at 140 calories per ounce, making portion control important if you're watching your intake. Most of the calories come from fat rather than protein, which is less satiating than protein-rich alternatives.
Is Coconut heart-healthy?
The high saturated fat content and low fiber make this less ideal for heart health. If you enjoy coconut, using it sparingly as a flavor accent rather than a main snack is the better approach.
What diets does Coconut suit?
Coconut works well for keto and paleo diets due to its fat content. It's also suitable for vegan and whole-food diets, though the added sugar and preservatives make it less ideal for whole-food focused eating.
What should I watch out for with Coconut?
Nearly all the fat here is saturated (9g out of 10g total), and the sugar content is quite high at 12g per small serving. The ingredient list includes sodium metabisulfite, a preservative that some people prefer to avoid.
What's a sensible portion size for Coconut?
A sensible portion is about 1 ounce (28g), which is what the nutrition label shows. This is roughly a small handful—easy to overeat, so measuring it out beforehand helps keep calories in check.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
