Raw coconut comes from the large seed of a tropical palm tree. The meat that lines the inside of the seed is white, juicy and crunchy, with a sweet aroma and taste and slightly oily texture.
Content
One cup of raw shredded coconut weighs 80 g, with 26 g of this amount consisting of fat, 12 g from carbohydrate and just over 2 g from protein. The remainder consists of water, indigestible components and other nutrients.
Caloric Value
A single cup of coconut contains around 280 calories, of which fats make up the largest macronutrient share at 235 calories per serving. Carbohydrates provide 35 calories, while proteins deliver only around 10 calories per serving.
Vitamins
Raw coconut is relatively low in essential vitamins, with the highest levels being niacin at 0.4 mg or around 2 percent, and vitamin E at 0.2 mg or 1 percent of the daily recommended intake. Other trace amounts of vitamins include vitamin C, thiamin, riboflavin, vitamin B-6 and folate.
Minerals
One cup of raw coconut provides some essential dietary minerals, including iron at 2 mg or 20 percent, selenium at 8 mcg or 14 percent, and phosphorus at 90 mg or 13 percent of the daily recommended intake. Other lesser amounts of minerals include magnesium, zinc and potassium.
Warning
According to the American Heart Association, large amounts of dietary saturated fats can increase the risk of heart disease. A cup of raw shredded coconut contains almost 24 g of saturated fat or over 100 percent of the daily recommended intake.
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