How Many Calories in Coconut?
1 porție (30g, miez proaspăt) = 106 kcal
Nutritional Values per 100g
Standard Serving
1 porție (30g, miez proaspăt) contains 106 calories.
Best time: Occasional snack or added in small portions to smoothies and desserts
Benefits
- ✓Contains a notable amount of fiber (9g/100g), useful for satiety and digestion
- ✓The fat is mostly medium-chain triglycerides (MCTs), metabolized differently from other saturated fats and used more quickly for energy
- ✓A source of manganese and copper, minerals involved in energy metabolism and bone health
- ✓Versatile taste and texture - can be eaten fresh, shredded, or as coconut milk and coconut butter
Considerations
- !Very calorie-dense and high in saturated fat (33g/100g) - portion carefully if you're tracking a calorie deficit
- !Dried, sweetened coconut (commercial coconut flakes) has far more added sugar than fresh coconut
- !A possible, though rare, allergen for people with tree nut allergies
FitAzi Tip
FitAzi recommends fresh coconut as an occasional snack, not a daily one, due to its high calorie density. Choose unsweetened coconut flakes instead of commercial sweetened versions, and weigh the portion (30g is enough to add taste and texture to a bowl of yogurt or oats).
Frequently Asked Questions
O porție de cocos proaspăt (30g miez) are aproximativ 106 kcal, cu 1g proteine, 4,5g carbohidrați și 10g grăsimi, majoritar trigliceride cu catenă medie. Este o gustare calorică pentru dimensiunea ei, deci o porție mică este suficientă.
De regulă da, mai ales variantele comerciale îndulcite - fulgii de cocos uscați neîndulciți au aproximativ 660 kcal/100g (din cauza eliminării apei, care concentrează caloriile), iar cei îndulciți pot ajunge la 700+ kcal/100g cu zahăr adăugat semnificativ. Cocosul proaspăt, cu conținutul său natural de apă, rămâne la 354 kcal/100g.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.