Prepared and Processed / Fruits
Coconut meat, mature
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 56% |
| Calories | 319kcal / 2530kcal (12%) |
Macronutrients
Protein | 3.9 g/ 71g (5%) | ||||||
Total Fat | 26.1 g/ 42g (62%) | ||||||
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Total Carbs | 17.2 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 3 mg/ 70mg (4%) |
Minerals
Calcium | 32 mg/ 750mg (4%) |
Phosphorus | 96 mg/ 700mg (13%) |
Iron | 1.5 mg/ 12mg (12%) |
Sodium | 18 mg/ 1500mg (1%) very low |
What is this food?
Coconut meat (mature), a rich, naturally sweet-tasting coconut flesh often used in desserts, kakanin, and savory dishes like ginataan.
Why it matters to health
Mature coconut meat is energy-dense and provides healthy fiber (about 8.2g per 100g) which can help with regular digestion. It also has healthy fats, but it is especially high in saturated fat (about 23.1g per 100g). Too much saturated fat, especially when eaten often and in large portions, may affect heart health over time. It also has some carbohydrates (about 17.2g) and sugar (about 5.7g), so it’s best to treat coconut meat as a flavorful add-on rather than a main “fill-up” every day.
Healthier tips
- Use coconut meat in small portions (e.g., a few tablespoons) and balance it with lean protein (fish, chicken, tofu) and plenty of non-starchy vegetables.
- For meals: keep coconut-based dishes to 1–2 times per week, then choose lighter options on other days (like broth-based or tomato-based viands).
- For snacks: pair with fruit or nuts instead of making coconut a large part of the snack.
- When making ginataan, try using less coconut meat and add more water or unsweetened coconut milk to keep flavor while reducing saturated fat.
- Watch what you pair it with—if the dish is also sweet (like suman/biko), keep the serving smaller to avoid too much added sugar overall.
Common Filipino dishes
buko salad, biko, suman, ginataan (with coconut), macapuno dessert, coconut-based kakanin
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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