Prepared and Processed / Fruits
Coconut meat, very young
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 8% |
| Calories | 42kcal / 2530kcal (1%) |
Macronutrients
Protein | 0.8 g/ 71g (1%) | ||||||
Total Fat | 1.3 g/ 42g (3%) low | ||||||
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Total Carbs | 6.8 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 5 mg/ 70mg (7%) |
Minerals
Calcium | 5 mg/ 750mg (0.67%) |
Phosphorus | 32 mg/ 700mg (4%) |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 10 mg/ 1500mg (0.67%) very low |
What is this food?
Young coconut meat (very young coconut), eaten as a soft, fresh “coconut” part. It’s usually treated like a vegetable/side because it’s not as starchy as mature coconut products.
Why it matters to health
For a 100 g serving, young coconut meat is relatively low in calories (42 kcal) and has some fiber (0.6 g) to support better digestion. It also provides carbohydrates (6.8 g) and natural sugars (2.9 g) for energy. The fat is low overall (1.3 g), but most of it is saturated fat (1.14 g), so it’s best to keep portions reasonable—especially if you’re watching saturated fat intake. Sodium is very low (10 mg), which is good for everyday meals.
Healthier tips
- Use it as a side or snack add-on (e.g., with fruit or in a light salad), not as the main “heavy” ingredient every time.
- For your daily pattern of 3 full meals + 1–2 snacks, try a small serving (about a handful) as one snack or as part of your meal’s vegetables/side.
- Pair it with protein and fiber for better balance—like eggs, fish, tofu, or beans—so you feel fuller longer.
- If you’re also eating other coconut-rich foods that day (like coconut milk desserts), consider keeping the coconut meat portion smaller.
Common Filipino dishes
Buko salad, Ginataan (coconut milk-based dishes), Buko juice with fruit, Fresh buko strips as a topping, Kinilaw with buko
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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