Fruits / Tropical Fruits
Coconut cotyledon
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 99% |
| Calories | 67kcal / 2530kcal (2%) |
Macronutrients
Protein | 1.7 g/ 71g (2%) | ||||
Total Fat | 1.8 g/ 42g (4%) low | ||||
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Total Carbs | 11.1 g/ 348g (3%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 1.1 mg NE/ 16mg NE (6%) |
Vit C | 10 mg/ 70mg (14%) |
Minerals
Calcium | 33 mg/ 750mg (4%) |
Phosphorus | 77 mg/ 700mg (11%) |
Iron | 1.3 mg/ 12mg (10%) |
Sodium | 23 mg/ 1500mg (1%) very low |
What is this food?
Coconut cotyledon (the edible part of young coconut). It’s a naturally sweet, creamy part that’s used as a food ingredient and snack, and it contains some fat and carbohydrates.
Why it matters to health
Coconut cotyledon provides energy (about 67 kcal per 100 g) and some healthy fats (total fat ~1.8 g). It also has carbohydrates (~11.1 g) with sugar (~8.8 g), plus a small amount of fiber (~0.8 g, which helps with fullness and smoother digestion). Sodium is low (~23 mg), which is good for everyday meals. Since it has natural sugar and some carbs, it fits best when you’re balancing it with protein and fiber-rich foods in your 3 meals and 1–2 snacks per day.
Healthier tips
- Use it as a snack add-on (e.g., a small serving with fruit or yogurt) rather than the main bulk of your snack.
- Pair it with protein (egg, fish, chicken, tofu) or fiber (vegetables, whole fruits) to help you feel fuller.
- If you’re watching sugar intake, choose smaller portions and avoid combining it with other very sweet items in the same snack.
- For meals, keep it alongside rice/ulam in a balanced plate: 1/2 vegetables, 1/4 protein, 1/4 rice/starch, and coconut cotyledon as a side or topping.
Common Filipino dishes
Coconut-based kakanin, buko salad, ginataan (with young coconut), sweet coconut desserts, coconut rice (coconut milk rice)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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