View Full Version : Young Coconuts Nutritional Value
03-12-2006, 09:17 PM
For some reason I am scared to eat young coconuts b/c I am afraid of the amount of fat they have in them. I have heard that they do not contain the amount of fat of full-grown coconuts; however, I just wanted to see if anyone else knew about this?? Does anyone have their nutritional chart??? I can't seem to find one anywhere...hmmm...
03-12-2006, 09:22 PM
if it is "good" fat-read, EFA's, then why the worries?
eat and ENJOY the coconut!!
03-12-2006, 09:28 PM
1 cup nuts, coconut meat, raw
Cal from fat (79%)
Cal from protein(3%)
Cal from carbs(18%)
Total fat 26.79g (41% rda)
Don't know if this helps. Young coconuts are probably different than what is listed in the above info pulled from LivingCookbook which uses the USDA database. You can search that database yourself online. Don't have the link handy since I always use my cookbook. Since you're an 811 person, I'd recommend you look into LivingCookbook. Its a fun tool.
03-12-2006, 09:44 PM
Here is a thread I posted on "coconut oil benefits" a while back. There is an article and a link to my RV Dr.'s website that talks about coconut oil and why it is different than other fats.
It's good for you. Eat it!
03-12-2006, 10:08 PM
Does anyone have their nutritional chart??? I can't seem to find one anywhere...hmmm...
How were you looking for it? The following table, from Thai research data, was only the third listing from the top when I Googled "young coconut nutrition."
Young Coconut Hearts: High in calcium and phosphorus and low in fat.
Nutrients Unit Thai RDI* Composition of coconut products
N (c) 2 (11) 3
Ash Gram 0.5 88.5
Moisture (Water) Gram 84.4 45
Energy (Enerc) Kilo Calories 61 2.0
Protein (Procnt) Gram 50** 0.7
Fat Gram 65** 7.6
Total available CHO (Chocdf) include FIBTG Gram 300** -
Dietary Gram 25 1.2
Calcium (Ca) Milligram 800 58
Phosphorus (P) Milligram 800 53
Iron (Fe) Milligram 15 -
Sodium (Na) Milligram 2400 -
Potassium (K) Milligram 3500 -
Copper (Cu) Milligram 2 -
Zinc (Zn) Milligram 15 -
Vitamin A (Retinol) µ Gram - 0
ß-Carotene (Cartb) µ Gram - 2031
Total vitamin A (Retinol- Equivalent, RE) µ Gram 800 339
Vitamin B1 (ThiA) Milligram 1.5 -
Vitamin B2 (Ribf) Milligram 1.7 -
Niacin (NIA) Milligram 20** -
Vitamin C (VitC) Milligram 60 -
* Percentage of the recommended daily intake in Thailand is based upon a 2,000 kcal diet.
** % Energy distribution from protein, total fat and carbohydrate = 10:30:60, total saturated
fat = 10% of total energy.
Source: Thai Food Composition Tables (1999), Institute of Nutrition, Mahidol University (INMU
03-12-2006, 10:42 PM
Thanks for the link :D
03-12-2006, 10:58 PM
What is Thai RDI? does that mean that it has 65 grams of fat, which is 7.6% of the coconut? Sorry..the chart is a lil confusing... just want to make sure I am reading it properly... with only 61 calories??? is that right?
03-12-2006, 11:07 PM
I wouldn't worry about the fat content. I haven't given them a second thought to when or how often I eat them and have lost weight while eating them just fine.
The coconut juice is my favorite. I usually drink 1/2 of the juice immediately after cracking it, then freeze the other 1/2 until it's all slushy (which is so refreshing to eat). I call it my "Happy Drink" because whenever I'm starting to feel worn out late afternoon (when kids are home from school and I know the day is not even close to being over), I drink some and literally come alive and feel so on top of it all. Go for it!
03-12-2006, 11:10 PM
What is Thai RDI? etc.
Follow the link, the table there is much easier to read. Thai RDI means Thai Recomended Daily Intake (as opposed to US FDA RDA, for instance)
03-12-2006, 11:29 PM
For some reason I am scared to eat young coconuts b/c I am afraid of the amount of fat they have in them.
OK, let me start this particular line of inquiryby saying very clearly that I am in no way attacking you. I have plenty of my own issues to deal with, as anyone who has read my journal (or even just looked at my pictures) knows. So I'm NOT saying I am better than you in any way or that you are bad or wrong. But I am genuinely interested in supporting people in a meaningful way, and I DO pay attention to what they say. Somehow I just naturally notice when what they say doesn't seem to make sense in the light of something else they said. Call it the curse of an analytic mind at leisure. :)
So here's what jumped out at me from this post... you said in another post that you are 5'6" and weigh 100 pounds. That means, if my rough calculations are correct, that you are in approximately the 2nd percentile for body weight, since the average weight for young women your height is about 160 pounds, and 98% of all young women your height weigh more than you. So in layman's terms, you would generally be considered to be extremely thin.
So why are you afraid of the fat content of young coconuts? And do you think that fear is realistic?
03-12-2006, 11:45 PM
Shivanada~ I think we should start over...
I know I am thin, but it wasn't until I started following the 8/1/1 and eating more fruit that I started to actually gain weight. I don't look too thin or look underweight; people actually tell me my muscles are very toned. It's not that I am afraid of the fat content, b/c I tried for months to gain weight, I am just letting my body do its thing. Honestly, I worry more about having a regular BM each day, and that's pretty much why I watch my fat intake. I don't like to clog up the colon if u know what I mean...I really could care less about where the fat went... I am pretty sure every woman wants a bigger butt hahah, but since I am monitoring my daily intake, I am just curious to know how much fat are actually in these babies, and I don't want to throw my body off that's all. I eat sooo much (approx 2500-2700 calories a day!), so the fact that I am underweight I will acknowledge for sure; however, this is not b/c I undereat or obssess about my weight. Just like you, I like balance and restrict myself from eating "dates and almonds all day long" b/c then I would be stripping myself of nutritional value in the other areas of my life.
Hope we can start over... I have been sensing some tension and it's no good... I am a loving, understanding, gentle, and sensitive person, and just like you, I like to be technical and get to the bottom of things... let's be a team!
03-13-2006, 07:13 AM
Shivanada~ I think we should start over...
...I am a loving, understanding, gentle, and sensitive person, and just like you, I like to be technical and get to the bottom of things... let's be a team!Well, OK, sounds good to me, but you should know that this morning I have already asked Misslinda to marry me. :)
The truth is, I've always been on your team, you just didn't realize it yet. And everyone else's here, for that matter. When someone seems to be illogical or irrational or to be operating from erroneous information, I think the kindest and most genuinely supportive thing to do, most often, is to challenge them on it. Mr Tuff Luv, that's me.
Here, let's share a banana to celebrate.
03-13-2006, 07:42 AM
HAHAH ok... cheers w/ a banana
03-13-2006, 09:08 AM
I have been wondering what the fat content of the coconut water is vs. the meat. Anyone know?
03-13-2006, 11:00 AM
Shivanada~ I think we should start over...
Honestly, I worry more about having a regular BM each day, and that's pretty much why I watch my fat intake. I don't like to clog up the colon if u know what I mean...
Vandy -- Your body may handle things differently than mine, but I haven't had a problem with my colon clogging while eating/drinking coconuts at all. I have at least 1 BM each day -- sometimes 3 or 4. :cool:
03-13-2006, 01:05 PM
That's good to know!
03-18-2006, 02:07 PM
I order my young coconuts by the case, and this week I got a different brand than I did before. The cool thing is that with this brand, there is nutritional info printed on the box! I cut the label off the box and scanned it, here's the pic:
The coconuts I get have all been pretty much the same as far as water and meat content. I just picked one randomly and it had 356g water and 130g meat. So in my case my whole young coconut (water+meat) has:
6.1 g fat
29.4 g carb
.5 g fibre
2.5 g protein
142.6 mg calcium
136.9 mg phosphorus
2.4 mg iron
18.5 mg Vitamin C
03-18-2006, 02:35 PM
Just so you know,
Coconut juice is great to replenish your electrolytes. I had it after my infrared sauna session and it felt great!. Also coconut oil does not need to be broken down like other fats. It is immediately absorbed into the body and utilized as energy. So for an instant pick me up, have a coconut!
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