Tender Coconut Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of tender coconut contains 19 calories, 0.7g protein, 3.7g carbs, and 0.2g fat. Tender Coconut is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 19 kcal | 1% |
| Protein | 0.70g | 1% |
| Carbohydrates | 3.7g | 1% |
| Total Fat | 0.20g | 0% |
| Sodium | 105.0mg | 5% |
Is Tender Coconut Good for You?
Yes, tender coconut is good for you as a low-calorie, hydrating food. It provides 19 calories and 105mg of sodium (5% Daily Value) per 100g, making it an excellent choice for electrolyte replenishment and weight management. The minimal fat content at 0.2g per 100g further supports its role in a balanced diet.
Key Health Benefits of Tender Coconut
Ultra-Low in Calories — With just 19 calories per 100g (1% Daily Value), tender coconut is an ideal food for those managing their caloric intake while still enjoying a satisfying, nutrient-dense snack.
Natural Electrolyte Source — Tender coconut contains 105mg of sodium per 100g, supporting hydration and electrolyte balance, which is particularly valuable for athletes or those in warm climates.
Minimal Fat Content — At only 0.2g of total fat per 100g, it is a heart-friendly option that fits well into low-fat dietary patterns without compromising nutritional value.
Gentle Carbohydrate Source — The 3.7g of carbohydrates per 100g provides sustainable energy without spiking blood sugar levels, making it suitable for various dietary approaches.
Light Protein Contribution — Though modest at 0.7g per 100g, the protein content complements its role as a refreshing, wholefood option in balanced meal planning.
How Does Tender Coconut Compare?
Tender coconut stands out from mature coconut by being significantly lower in fat and calories while retaining natural electrolytes. Where mature coconut meat contains around 29g of fat per 100g, tender coconut offers just 0.2g, making it a lighter alternative. Its hydrating properties and minimal nutritional footprint make it ideal for those seeking the refreshment of coconut without the caloric density.
Frequently Asked Questions
How many calories is in tender coconut?
Tender coconut contains 19 calories per 100g, making it one of the lowest-calorie fruits available. A typical serving of tender coconut water and soft flesh is extremely light and suitable for calorie-conscious diets.
Is tender coconut good for weight loss?
Yes, tender coconut is excellent for weight loss due to its minimal calorie content (19 kcal per 100g) and low fat profile (0.2g per 100g). Its natural electrolytes and hydrating properties also support satiety without adding significant dietary burden.
How much sodium does tender coconut contain?
Tender coconut provides 105mg of sodium per 100g, which represents 5% of the Daily Value. This natural sodium content makes it a naturally electrolyte-rich option, especially compared to many processed beverages.
Is tender coconut suitable for a keto diet?
Tender coconut can fit into a keto diet in moderation, as it contains only 3.7g of carbohydrates per 100g and virtually no fat. However, its primary appeal lies in its hydration and electrolyte content rather than its ketogenic macronutrient profile.
How should tender coconut be stored after opening?
Once opened, tender coconut water should be consumed immediately or refrigerated in an airtight container for up to 24 hours to preserve freshness. The soft flesh inside can be scooped out with a spoon and consumed fresh, or stored refrigerated for a day or two before oxidation diminishes its quality.
How to Track Tender Coconut Nutrition with Gram
The Gram app makes logging tender coconut effortless with its AI food scanning feature—simply photograph your tender coconut and the app instantly recognizes it, pulling up complete nutritional data. You’ll see the full breakdown of calories, sodium, carbohydrates, and other nutrients mapped to your daily goals in seconds. This takes the guesswork out of nutrition tracking and helps you understand exactly how tender coconut fits into your personalized health plan.
Frequently Asked Questions
How many calories is in tender coconut?
Tender coconut contains 19 calories per 100g, making it one of the lowest-calorie fruits available. A typical serving of tender coconut water and soft flesh is extremely light and suitable for calorie-conscious diets.
Is tender coconut good for weight loss?
Yes, tender coconut is excellent for weight loss due to its minimal calorie content (19 kcal per 100g) and low fat profile (0.2g per 100g). Its natural electrolytes and hydrating properties also support satiety without adding significant dietary burden.
How much sodium does tender coconut contain?
Tender coconut provides 105mg of sodium per 100g, which represents 5% of the Daily Value. This natural sodium content makes it a naturally electrolyte-rich option, especially compared to many processed beverages.
Is tender coconut suitable for a keto diet?
Tender coconut can fit into a keto diet in moderation, as it contains only 3.7g of carbohydrates per 100g and virtually no fat. However, its primary appeal lies in its hydration and electrolyte content rather than its ketogenic macronutrient profile.
How should tender coconut be stored after opening?
Once opened, tender coconut water should be consumed immediately or refrigerated in an airtight container for up to 24 hours to preserve freshness. The soft flesh inside can be scooped out with a spoon and consumed fresh, or stored refrigerated for a day or two before oxidation diminishes its quality.
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Nutrition data sourced from USDA FoodData Central. Track tender coconut and thousands of other foods with the Gram app.