Coconut Water, Meat, Milk & Cream

[JeffN]

In regard to coconut water and coconut meat, here are the numbers…


In regard to coconut water, if you go here and set the amount to 1 cup, you will see the following nutrient info....

https://fdc.nal.usda.gov/fdc-app.html#/ ... /nutrients

Calories - 45.6
Saturated fat - 0.422
Sugar - 6.26 grams

When we do the math…

For saturated fat = .422 grams x 9 calories per gram = 3.798 calories from saturated fat, divided by 45.6 total calories, equals, 8.3% saturated fat

For sugar - 6.26 grams x 4 (calories per gram) = 25 calories from sugar, divided by 45.6 total calories equals 55% sugar.

Coconut water is 8.3% saturated fat and 55% sugar

This is similar to a cup of plain water with 1 tbsp sugar and a .5 gm coconut oil added.

The reason the cans and bottles of coconut water do not show all these numbers is because since the fat and saturated fat numbers are so low (less then .5 gm per serving), they get to round them down to zero.

Not an item we recommend.


If you go here, you can see the numbers for coconut meat/flesh.

https://fdc.nal.usda.gov/fdc-app.html#/ ... /nutrients

Set it to 1 cup shredded and you see the following numbers

Calories - 283
Fat - 26.8 grams
Saturated fat - 23.8 grams

When we do the math,

It is 283 calories for 80 grams which is 1600 cal/lb (283/80 x 454 = 1600)

There is 26.8 grams of fat. 26.8 x 9 = 241/283 = 85% fat

There are 23.8 grams of saturated fat. 23.8 x 9 = 214/283 = 76%

Coconut meat has a calorie density 1600 cal/lb, is 85% fat, and is 76% saturated fat.

Not an item we recommend.

In Health
Jeff

[JeffN]

Coconut milk is also high in calories, fat and saturated fat, even the "lite" ones. The Thai Kitchen Lite Coconut milk is 90% fat and 63% saturated fat, and that is the “lite” one.

Coconut cream is very similar to coconut milk. Like coconut milk, it is made with coconut meat and water and may or may not have added sugar too. Coconut cream is thicker and creamier because it is made with less water and more coconut meat so has a higher fat (and saturated fat) content than coconut milk. Here is an example of one. It is 90% fat most all of which is saturated fat.

https://www.amazon.com/dp/B00R61K7FO/re ... UTF8&psc=1

In Health
Jeff