Prepared and Processed / Fruits
Coconut meat, young
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 14% |
| Calories | 102kcal / 2530kcal (4%) |
Macronutrients
Protein | 1.4 g/ 71g (1%) | ||||||
Total Fat | 5.3 g/ 42g (12%) | ||||||
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Total Carbs | 12.1 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 4 mg/ 70mg (5%) |
Minerals
Calcium | 10 mg/ 750mg (1%) |
Phosphorus | 54 mg/ 700mg (7%) |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 21 mg/ 1500mg (1%) very low |
What is this food?
Young coconut meat (coconut meat, young). It’s the soft, tender part of young coconut, usually eaten as a snack or added to desserts and drinks.
Why it matters to health
Young coconut meat provides energy (about 102 kcal per 100 g) and some carbohydrates (12.1 g) with fiber (1.2 g) to help support fullness and smoother digestion. It also contains fat (5.3 g), including saturated fat (4.63 g). Since saturated fat can add up if portions are big or eaten often, it’s best to enjoy coconut meat in reasonable servings—especially if you already get fats from other foods in the day. It’s relatively low in sodium (21 mg), which is helpful for everyday eating.
Healthier tips
- For your daily pattern (3 full meals + 1–2 snacks), use young coconut meat as a snack add-on rather than a main “fat source.”
- Try small portions (e.g., a few tablespoons to 1/2 cup depending on your appetite) and pair with protein like milk/Greek yogurt or nuts/beans if available.
- If you’re having it with sweet drinks or desserts, choose less sugar or smaller servings to keep total sugar in check.
- Balance the rest of the day: include vegetables, lean protein, and whole grains so your snack complements your meals.
Common Filipino dishes
Buko salad, Ginataang buko, Buko juice with nata de coco, Buko pandan, Halo-halo
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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