The composition of the coconut varies according to its ripening. Fat is the main component after water and is rich in saturated fatty acids (88.6% of the total), so its caloric value is the highest of all fruits. It provides a low amount of carbohydrates and even less protein. Regarding minerals, it contains potassium, magnesium, iron and selenium. As for other nutrients, it is notable for its contribution of fiber, which improves intestinal transit and helps reduce the risk of certain disorders and diseases. Potassium is necessary for the transmission and generation of nerve impulses.

Nutritional value

Composition per 100 grams

  • Calories 373
  • Fat 33,5
  • Carbohydrates (g) 15,2
  • Fiber (g) 9
  • Potassium (mg) 405
  • Magnesium (mg) 52
  • Selenium (mg) 10,1
  • Iron (mg) 2,1
  • Calcium (mg) 13
  • Vitamin E (mg) 0,7
  • Vitamin C (mg) 2
  • Folic acid (mcg) 26

Health Benefits

Coconut fats are metabolized differently and the body does not use them as lipids, but as carbohydrates. This process prevents their storage in the body, as they pass directly from the digestive system and to the liver to be converted into energy. It should also be noted that coconut water is an excellent source of hydration, due to its high content of electrolytes composed of minerals such as sodium or potassium, which favors the rapid absorption of nutrients in the body.

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