Coconut is a fresh, whole whole food and, as a NOVA group 1 food, delivers naturally occurring energy and nutrients with no added sugar, salt or additives. It is a source of manganese, copper and potassium. Work out the numbers for any portion and age below, then see the full macro and micronutrient breakdown.
The tables below put each macronutrient against age-appropriate guidance, because what matters for a 4 year old is very different from an adult.
A small piece (about 40g) contains about 2.5g of sugar, and it is all natural (intrinsic) sugar that comes packaged with fibre and water. It has 0g of added or free sugar, so it does not count toward the daily free sugar limit the NHS sets. The table shows those limits by age; Coconut contributes nothing to them.
Coconut is naturally high in fat, with about 13.2g per portion, and most of it is saturated (12.0g). There is 0g of added fat, but the table shows how the saturated fat compares with the daily maximum, so it is best enjoyed in smaller amounts.
Fibre supports healthy digestion, and most people in the UK do not get enough. A portion provides about 3.6g. Because children need less fibre than adults, that same portion covers a bigger share of a younger child's target.
There is about 6.0g of carbohydrate per portion. There is no single daily target, but roughly half of daily energy should come from carbohydrate; the reference values below are based on that.
Percentages are share of the daily Nutrient Reference Value (NRV). Under UK and EU rules a food is a source of a nutrient at 15% NRV per 100g and high in it at 30%.
These tables show how the nutrients compare to daily needs across different ages, using UK Reference Nutrient Intakes (RNIs). This differs from the source of and high in labels above, which use the single adult figure (NRV) set for food packaging. Children's needs are lower, so a portion goes further.
Manganese contributes to normal bone formation and helps protect cells from oxidative stress. A small piece (about 40g) contains 0.6mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target. These figures use safe intake levels, as no formal UK RNI is set.
Copper helps the body make red blood cells and supports the immune system. A small piece (about 40g) contains 0.18mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target. These figures use safe intake levels, as no formal UK RNI is set.
Potassium helps control blood pressure and supports normal muscle and nerve function. A small piece (about 40g) contains 142mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Iron is needed to make red blood cells that carry oxygen around the body. A small piece (about 40g) contains 0.96mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target. Girls aged 11 and over and women need more iron (14.8mg) because of menstrual losses.
Magnesium supports muscle and nerve function and helps release energy from food. A small piece (about 40g) contains 13mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
No. Coconut is a NOVA group 1 whole food, the least processed category, eaten in its natural state with nothing added. The sugars are intrinsic, packaged with fibre and water, which is why whole whole foods behave very differently in the body from foods made with free sugars.
Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.