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Prepared and Processed  / Fruits

Coconut meat, very young Nutrition Facts

Buko, malauhog
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 8%
Calories 42kcal / 2530kcal (1%)

Macronutrients

Total Fat
1.3 g/ 42g (3%)
low
Saturated Fat
1.14 g/ 20g (5%)
Cholesterol
0 mg/ 300mg (0%)
low
Unsaturated Fat
0.07 g
Total Carbohydrates
6.8 g/ 348g (1%)
Dietary Fiber
0.6 g/ 20g (3%)
Sugar
2.9 g/ 63g (4%)
Protein
0.8 g/ 71g (1%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
5 mg/ 70mg (7%)
Vitamin B1
0.06 mg/ 1mg (5%)
Vitamin B2
0.04 mg/ 1mg (3%)
Vitamin B3
0.6 mg NE/ 16mg NE (3%)

Minerals

Calcium
5 mg/ 750mg (0.67%)
Iron
0.6 mg/ 12mg (5%)
Phosphorus
32 mg/ 700mg (4%)
Sodium
10 mg/ 1500mg (0.67%)
very low
What is this food?
AI-assisted
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
AI-assisted
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
AI-assisted
  • 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
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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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