What is Tender Coconut Nutritional Value?

Tender Coconut Nutritional Value

Tender coconut, also known as young coconut or green coconut, refers to the young, immature coconut fruit. The nutritional composition of tender coconut water and meat can vary slightly depending on factors such as the size of the coconut and its maturity.

Here is an approximate breakdown of the nutritional value of tender coconut per 100 grams:

Tender Coconut Water:

  • Calories: 19
  • Carbohydrates: 3.7 g
    • Sugars: 2.6 g
  • Fat: 0.2 g
  • Protein: 0.7 g
  • Fiber: 1.1 g
  • Vitamin C: 2.4 mg
  • Potassium: 250 mg
  • Sodium: 105 mg
  • Calcium: 24 mg
  • Magnesium: 25 mg

Tender Coconut Meat:

  • Calories: 354
  • Carbohydrates: 15.2 g
    • Sugars: 6.2 g
  • Fat: 33.5 g
    • Saturated fat: 29.7 g
  • Protein: 3.3 g
  • Fiber: 9 g
  • Vitamin C: 2.6 mg
  • Potassium: 356 mg
  • Sodium: 14 mg
  • Calcium: 14 mg
  • Iron: 2.8 mg
  • Magnesium: 32 mg

Tender coconut water is a refreshing and hydrating beverage that contains electrolytes like potassium and sodium, which can help replenish fluids after physical activity. It is also low in calories and fat. The tender coconut meat is higher in calories, healthy fats, and dietary fiber, making it a more substantial and satisfying option.

Please note that these values are approximate and can vary slightly depending on the specific coconut and its size.

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