Coconuts Characteristics - Nutrition and Health Properties of the Coconut
The nutritional value of the coconut and its taste will vary depending on the stage of maturity the coconut is in. Generally, the coconut has significant amounts of minerals (potassium, sodium, phosphorus and chlorine), and fibers. As the flesh matures it becomes enriched and so does its content of fat. The coconut also has carbohydrates, proteins, fats, vitamins A, B1, B2, B5 and C and magnesium. As the water becomes the meat the protein content increases.
Nutritional table about coconuts:
| Composition of coconut water | % |
|---|---|
| Water | 95.5 |
| Nitrogen | 0.05 |
| Phosphoric acid | 0.56 |
| Potassium | 0.25 |
| Calcium oxide | 0.69 |
| Magnesium oxide | 0.59 |
| Composition of coconut water | mg/100g |
|---|---|
| Iron | 0.5 |
| Total solids | 4.71 |
| Reducing sugars | 0.80 |
| Total sugars | 2.08 |
Source: Pandalai, K. M. (1958). Coconut water and its uses. Coconut Bull. 12, No. 5, 167-173.
- The coconut and calories:
- 20 g of coconut pulp and green = 35 calories
- 1 tablespoon (10g) desiccated coconut lime = 45
- 1 tablespoon (20 ml) coconut milk = 50 cal
- 1 cup (250 ml) of coconut water =55 cal
- 1 tablespoon (15 g) of fresh coconut lime = 70
- 2 tablespoon (25 grams) of grated flesh of mature coconut = 75 calories
- 1 tablespoon (10 grams) of coconut oil = 90 cal
- 1 small cube of sweet coconut dessert cooked in sugar (50 g)= 160 cal
