Coconut
Tropical
The Verdict
Coconut is a calorie-dense food driven primarily by its fat content (33.5g per 100g, of which 29.7g is saturated). At 354 kcal per 100g, portion control is critical for those managing caloric intake.
The Lab Report
Per 100g, Coconut delivers 3.3g protein, 33.5g fat (29.7g saturated), and 15.2g carbohydrates with 9.0g dietary fibre. Of the carbohydrates, 6.2g are sugars. Notable micronutrients include Iron (2.4mg), Potassium (356mg).
The Safety Protocol
Saturated fat content (29.7g/100g) should be monitored within the context of daily limits (NHS recommends ≤20g/day for women, ≤30g/day for men). Tracking Tip: Raw coconut meat. Desiccated coconut = 660 kcal/100g.
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Protocol Ratings
Forensic Analysis
Moderate calorie density at 354 kcal/100g. Standard portions are manageable within most dietary frameworks.
Excellent fullness per calorie thanks to 3.3g protein and 9.0g fibre.
Moderate tracking difficulty. Visual portion estimation may deviate by 15-25%.
Frequently Asked Questions
How many calories and carbs are in Coconut?
Coconut contains 354 kcal and 15.2g of carbohydrates per 100g.
DietVox Insight: DietVox rates Coconut with a 'MEDIUM' Deception Level, meaning visual estimation is reasonably reliable for this food.
Is Coconut good for weight loss?
At 354 kcal/100g, Coconut is calorie-dense and requires portion control for weight management.
DietVox Insight: DietVox assigns a Binge Risk Factor of 3/10, suggesting manageable portion control.
Citations & Sources
- Nutritional composition data for Coconut, per 100g serving. USDA FoodData Central
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