Nutrition per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 624 kcal |
| Protein | 7.3 g |
| Carbohydrate | 8 g |
| Fibre | 15.9 g |
| Sugars | 6.9 g |
| Fat | 63.3 g |
| Magnesium | 97.2 mg |
| Potassium | 739 mg |
| Folate | 24.3 µg |
Where its calories come from
- Protein 5%
- Carbohydrate 5%
- Fat 90%
Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.
How many calories in one serving of dry coconut?
About 94 kcal for a small handful (15 g), and about 188 kcal if you have two.
One serving, against your day
One serving (15 g) fills less than 5% of an adult woman's daily need for every nutrient measured here. The largest share is magnesium, at 3.9% (14.6 mg).
Source
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code H006. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.
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Is dry coconut good for weight loss, PCOS, diabetes and menopause?
Weight loss
Eat in moderationA small handful (15 g) is about 94 kcal, so keep it to that.
PCOS and PCOD
Eat in moderationA small handful (15 g) is about 94 kcal, so keep it to that.
Diabetes
Good choiceOnly 1.2 g of carbohydrate in a 15 g serving.
Menopause
Fine as part of a mealNot a standout for calcium or protein in a 15 g serving, but fine as part of a meal.
These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.
Also called
Assamese: Dab narikol; Bengali: Narkel; Gujarati: Kopra ni kachli; Hindi: Nariyal; Kannada: Thengini kai; Kashmiri: Narjil; Malayalam: Thenga; Marathi: Narel; Odia: Nadia; Punjabi: Gola; Tamil: Kopparai; Telugu: Endu Kobbari; Urdu: Khopra.
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