Unsweetened Coconut Nutrition
The coconut is the seed of the coconut palm (Cocos nucifera), that among other things is harvested for its meat. Unsweetened coconut meat comes in a variety of preparations including raw, toasted, dried and creamed.
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Raw
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One ounce of raw, unsweetened coconut contains 99 calories (78 from fat), 1 g of protein, 21% manganese, 10% fiber, 6% copper, 4% iron, 4% selenium, 3% phosphorus, 3% potassium, 2% zinc, 2% magnesium, 2% folate, 2% vitamin C, 1% thiamine, 1% niacin, 1% pantothenic acid and 1% vitamin B6. It also contains 102 mg of omega-6 fatty acids.
Toasted
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One ounce of toasted unsweetened coconut contains 166 calories (110 from fat), 1 g of protein, 39% manganese, 11% copper, 6% phosphorus, 6% magnesium, 5% iron, 4% potassium, 4% zinc, 4% vitamin B6, 2% pantothenic acid, 2% riboflavin, 1% thiamine, 1% niacin, 1% folate, 1% calcium and 1% vitamin C. It also contains 144 mg of omega-6 fatty acids.
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Dried
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One ounce of dried unsweetened coconut contains 185 calories (151 from fat), 2 g of protein, 38% manganese,18% fiber, 11% copper, 7% selenium, 6% phosphorus, 6% magnesium, 5% iron, 4% vitamin B6, 4% potassium, 4% zinc, 2% pantothenic acid, 2% riboflavin, 1% vitamin C, 1% calcium, 1% alpha tocopherol (vitamin E), 1% thiamine, 1% niacin and 1% folate. It also contains 198 mg omega-6 fatty acids.
Creamed
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One ounce of dried unsweetened creamed coconut contains 191 calories (162 from fat), 1 g of protein, 39% manganese, 11% copper, 6% phosphorus, 6% magnesium, 5% iron, 4% vitamin B6, 4% potassium, 2% pantothenic acid, 2% riboflavin, 1% calcium, 1% vitamin C, 1% niacin, 1% thiamine and 1% folate. It also contains 212 mg of omega-6 fatty acids.
Considerations
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Coconut contains high amounts of fat. Dried coconut contains the highest fat content, due to a lesser amount of moisture.
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