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Coconut flesh Calories
High in fat, fiber-rich, rich in manganese
CALORIES
GI
POTASSIUM
FIBER
Coconut flesh Nutrition Facts
Selected: 100 g
354
KCAL / 100G
Carbs
15.2g
· 16%
Protein
3.3g
· 4%
Fat
33.5g
· 80%
Fiber
9g
Coconut flesh Vitamins & Minerals
Vitamins
Folate
26µg · 7% DV
B1
0.07mg · 6% DV
B5
0.3mg · 6% DV
Vitamin C
3.3mg · 4% DV
Minerals
Manganese
2mg · 87% DV
Selenium
10.1µg · 18% DV
Phosphorus
113mg · 16% DV
Iron
2mg · 11% DV
Coconut flesh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Coconut flesh Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Coconut flesh Contain Allergens?
No known major allergens
Which Diets Is Coconut flesh Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Coconut flesh Fat Profile
SATURATED
29.7g
MONOUNSATURATED
1.43g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Foods Similar to Coconut flesh
Coconut flesh — Frequently Asked Questions
How should coconut flesh be stored, and how long does it last once opened?
Fresh coconut flesh should be refrigerated in an airtight container and is best eaten within a few days. For longer storage, freeze it in small portions.
Can coconut flesh be frozen?
Yes, it freezes well either shredded or in chunks. The texture may soften slightly after thawing, but it still works well in smoothies, porridge, and desserts.
Does coconut flesh automatically help with weight loss?
No, it is not a magic weight-loss food. Its fibre can help with fullness, but it is also energy-dense and high in fat, so portion size still matters.
Is coconut flesh better before or after a workout?
Large amounts before training may feel heavy for some people because its fat content can slow digestion. It often works better as a snack during the day or after exercise alongside other foods.
What foods pair well with coconut flesh for a more balanced meal?
It pairs well with yogurt, oats, fruit, or legume-based meals. Combining it with other foods can make the meal more balanced and satisfying.
Is fresh coconut flesh the same as dried coconut?
No, they come from the same food but differ in water content and texture. Dried coconut is more concentrated, while fresh coconut flesh is juicier and lighter in texture.
Can coconut flesh help with constipation?
Its fibre may support regular bowel movements when eaten in sensible amounts. Eating a lot of it without enough fluids may do the opposite for some people.
Does coconut flesh always raise cholesterol?
That claim is too simplistic. Because it contains a lot of saturated fat, it is better judged in the context of your overall diet and how often you eat it.
Who should be careful with coconut flesh?
People who need to limit fat intake, those with digestive sensitivity, or anyone who struggles with portion control may want to be cautious. Anyone with a coconut allergy should avoid it.
Can coconut flesh be used in savoury dishes, not just desserts?
Yes, it works well in salads, curries, vegetable dishes, and grain bowls. Shredded coconut adds texture to sauces, while chunks can add bite to both sweet and savoury recipes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.