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Fat Grams in Coconut

Article by Natural Diet Plan

 


How Many Total Fat Grams in Coconut?

Our data is based on a commercially prepared version:

Per 100 Grams: 33.49 g
Per 1 cup Shredded: 26.79 g
Per Medium Coconut: 132.96 g
1 Piece: 15.07 g

One piece measures 2" X 2" X " and weighs about 45 grams. So we're looking at a very thin slice of coconut. The slice also contains about 160 calories, and zero cholesterol grams.

The reason why the coconut isn't the healthiest food on the planet is because of its distribution of lipids. Most of the fat is from saturated sources. That one piece of coconut which holds the 15.07 grams of total fat contains 13.364 grams of saturated fat.

There are some nice zinc benefits in coconut - 0.50 milligrams per piece.

When sugar is added to shredded coconut, the caloric values spike to about 400 kcals per shredded cup.

Coconut Water, Milk

We love the Silk Coconut Milk which contains a tiny 80 kcals per one cup serving. It goes lovely in a coconut cake recipe and serves to slash calories and fat values, making the cake extra moist. We also enjoy it with our meals, particularly when we're enjoying sandwiches.

As to raw, fresh coconut water, it is very minimal in fatty acids. One specimen yields 206 grams - which is just shy of one cup. There are only 39 kcals contained therein along with 0.41 total lipids.

Coconut Oil

When we're dealing with the oil or the cream of coconut, the nutritional values take a negative dive. One tablespoon of the oil holds 177 kcals, and 13.60 grams of total fat - 11.764 of those derived from saturated fat. Healthier choices for cooking include: extra virgin olive oil, canola and peanut oil.

Raw Coconut, Fat, Calorie & Nutrient Content

Energy, Vitamins, Minerals

Units

100 g

1 Cup Shredded

1 Medium, 397 g

1 Piece, 45 g

Calories

kcal

354

283

1405

159

Protein

g

3.33

2.66

13.22

1.50

Total lipid (fat)

g

33.49

26.79

132.96

15.07

Carbohydrates, total

g

15.23

12.18

60.46

6.85

Fiber, total dietary

g

9.0

7.2

35.7

4.0

Sugars, total

g

6.23

4.98

24.73

2.80

Calcium, Ca

mg

14

11

56

6

Iron, Fe

mg

2.43

1.94

9.65

1.09

Potassium, K

mg

356

285

1413

160

Sodium, Na

mg

20

16

79

9

Saturated Fat

g

29.698

23.758

117.901

13.364

Monounsaturated Fat

g

1.425

1.140

5.657

0.641

Polyunsaturated Fat

g

0.366

0.293

1.453

0.165

Cholesterol

mg

0

0

0

0

Zinc

mg

1.10

0.88

4.37

0.50

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