Coconut
A tropical fruit whose flesh and water offer two very different nutritional profiles — one fat-rich, one electrolyte-rich.
Energy
Gut Health
Skin Health
Coconut provides healthy fats, manganese, and fiber. It supports heart health and provides energy. Enjoy fresh coconut, coconut milk, or use shredded coconut in baking.
Coconut
Per
1 oz fresh flesh (28g) or 1 cup water (240ml)
Calories
99
Vitamin K
0%
Vitamin A
0%
Vitamin C
1%
Vitamin B12
0%
Vitamin D
0%
Iron
4%
Magnesium
2%
Potassium
2%
Calcium
0%
Fiber
2.5g
Nutrition Highlights
MCTs, fiber, manganese (flesh); potassium, electrolytes (water)
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Use fresh or unsweetened coconut over sweetened/processed versions, which often add significant sugar to balance coconut's natural fat or to flavor the water.
Absorption Boost
Cooked alongside vegetables — coconut's fat helps absorb fat-soluble vitamins from other foods in the dish
After exercise — coconut water's electrolyte content pairs naturally with rehydration needs
Use Caution If
You have a tree nut allergy — coconut is botanically a drupe, not a tree nut, but some allergy guidelines still flag it as a precaution
You're managing saturated fat intake closely — coconut flesh and oil are unusually high in saturated fat for a plant food
Storage
Store whole coconuts at room temperature for weeks; refrigerate cracked coconut flesh and use within a few days.
Biomarkers to Track
Subjective
(Daily)
Energy levels
Hydration after exercise
Objective
(Quarterly)
Lipid panel
Electrolyte panel (if tested)