magnesium in coconut information and values per serving and 100g

Welcome to the nutritional magnesium content in 7 different types of coconut, ranging from 92 mg to 32 mg per 100g. The basic type of coconut is Nuts, coconut meat, raw which in 100g contains 32 mg of magnesium.

The total recommended daily allowance or RDA for magnesium is 400 mg. For the 100g serving of Nuts, coconut meat, raw, the RDA magnesium percentage is 8 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Nuts, coconut meat, raw has a nutritional value score of 14 out of 100.Comparing the magnesium content and the nutritional density in 100g for Nuts, coconut meat, raw; We class this as a medium to low magnesium content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

This food profile is part of our list of food and drinks under the general group Nut and Seed Products.Other important and magnesium related nutrients are Calories, Protein, Fat and Carbohydrate. For this serving in your diet, the amount of Calories is 354 kcal (18% RDA), the amount of Protein is 3.33 g (6% RDA), the amount of Fat is 33.49 g (52% RDA) and the amount of Carbohydrate is 15.23 g (12% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the magnesium content in coconut.

magnesium and nutrition facts in coconut per 100g

Comparing magnesium in coconut vs spinach

The amount of magnesium in spinach is 79 mg per 100g.As magnesium percentage of the RDA this is 20 %. Comparing with Nuts, coconut meat, raw, in 100g contains 32 mg of magnesium. As a percentage of the RDA this is 8 %. Therefore, spinach has 47 mg more magnesium than Nuts, coconut meat, raw. In terms of magnesium percentage this is 147 % more magnesium. Spinach has an overall nutritional value score of 68 out of 100, whereas Nuts, coconut meat, raw has a nutritional value score of 14 out of 100.

Amount of magnesium per 100 Calories

100 calories of nuts, coconut meat, raw is a serving size of 0.28 g, and the amount of Magnesium is 9.04 mg. Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 0.94 g , Fat 9.46 g , Carbohydrate 4.3 g .

Content per Typical Serving Size 1 cup, shredded (or 80 g)

For the food Nuts, coconut meat, raw the typical serving size is 1 cup, shredded (or 80 g) which contains 25.6 mg of Magnesium. The magnesium percentage of the recommended daily value for this serving is 6 %.

To give 100% of the RDA, 16.7 servings of the typical serving size 1 cup, shredded (or 80 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 283.2 kcal, the Protein content is 2.66 g, the Fat content is 26.79 g and the Carbohydrate content is 12.18 g. This data is shown in the graph below for the typical serving of magnesium and the related and important nutritional values.magnesium and nutritional content in coconut

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup, shredded or 80 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 9.2 (kcal).The number of calories from Fat is 224.2 (kcal).The total calories from carbohydrate is 49.6 (kcal).

This list of 7 types of coconut, is brought to you by www.dietandfitnesstoday.com and ranges from Nuts, coconut meat, dried (desiccated), toasted through to Nuts, coconut meat, raw where all food items are ranked by the content or amount per 100g. The nutritional magnesium content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much magnesium in coconut.

Milligrams of magnesium in coconut (per 100g)

The list below gives the total magnesium content in the 7 items from the general description 'coconut' each of which show the magnesium amount as well as Calories, Protein, Fat and Carbohydrate. The top 7 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

coconut magnesium per 100g

The level of magnesium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items classified as canned is 1 item. The highest amount of magnesium from the 1 canned items is in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned where the level is 49 mg per 100g.The total food items which are raw is 1 item. The highest amount of magnesium from the 1 raw items is in Nuts, coconut meat, raw where the content is 32 mg per 100g.

Average Content for coconut

The average (or more correctly the arithmetic mean) amount of magnesium contained in 100g of coconut, based on the list below of 7 different items under the general description of coconut, is 65.14 mg of magnesium. This average value corresponds to 16.29 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 527.14 kcal, the average amount of Protein is 4.31 g, the average amount of Fat is 44.18 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Magnesium is found in Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged which in 100g contains 51 mg of Magnesium. This corresponds to 13 % of the recommended daily allowance. For this serving the amount of Calories is 456 kcal, the amount of Protein is 3.13 g, the amount of Fat is 27.99 g and the amount of Carbohydrate is 51.85 g.

Highest magnesium Content per 100g

Using the list below for the 7 different coconut nutrition entries in our database, the highest amount of magnesium is found in Nuts, coconut meat, dried (desiccated), toasted which contains 92 mg of magnesium per 100g. The associated percentage of RDA is 23 %. For this 100g serving the Calories content is 592 kcal, the Protein content is 5.3 g, the Fat content is 47 g, the Carbohydrate content is 44.4 g.

The lowest amount of magnesium is in Nuts, coconut meat, raw which in 100g contains 32 mg of magnesium. This gives as percentage of the recommended daily allowance 8 % of the RDA. For this 100g serving the amount of Calories is 354 kcal, the amount of Protein is 3.33 g, the amount of Fat is 33.49 g, the amount of Carbohydrate is 15.23 g.

The difference between the highest and lowest values gives a magnesium range of 60 mg per 100g. The range for the other nutrients are as follows; 238 kcal for Calories, 1.97 g for Protein, 13.51 g for Fat, 0 g for Carbohydrate.

Highest Amount of magnesium per Serving

Please remember that the above gives an accurate value in 100g for high magnesium foods in your diet. For example 100g of Nuts, coconut meat, raw contains 32 mg of magnesium. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the magnesium nutritional content.

The food with the highest magnesium content per typical serving is Nuts, coconut meat, dried (desiccated), sweetened, shredded which contains 46.5 mg in 1 cup, shredded (or 93 g). The percentage of the recommended daily value for this serving is 12 %. For this serving the Calories content is 465.93 kcal, the Protein content is 2.68 g, the Fat content is 33.01 g and the Carbohydrate content is 44.33 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing magnesium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high magnesium foods.


Coconut List, magnesium Content per 100g

1. Nuts, coconut meat, dried (desiccated), toasted - Magnesium
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  92 mg (23%)592 kcal (30%)44.4 g (34%)47 g (72%)5.3 g (9%)
  Typical Serving size of 1 oz (or 28.35g):
   26.08 mg (7%) 167.83 kcal (8%) 12.59 g (10%) 13.32 g (20%) 1.5 g (3%)
2. Nuts, coconut meat, dried (desiccated), creamed - Magnesium
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  92 mg (23%)684 kcal (34%)21.52 g (17%)69.08 g (106%)5.3 g (9%)
  Typical Serving size of 1 oz (or 28.35g):
   26.08 mg (7%) 193.91 kcal (10%) 6.1 g (5%) 19.58 g (30%) 1.5 g (3%)
3. Nuts, coconut meat, dried (desiccated), not sweetened - Magnesium
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  90 mg (23%)660 kcal (33%)23.65 g (18%)64.53 g (99%)6.88 g (12%)
  Typical Serving size of 1 oz (or 28.35g):
   25.52 mg (6%) 187.11 kcal (9%) 6.7 g (5%) 18.29 g (28%) 1.95 g (3%)
4. Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged - Magnesium
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  51 mg (13%)456 kcal (23%)51.85 g (40%)27.99 g (43%)3.13 g (6%)
  Typical Serving size of 1 cup (or 85g):
   43.35 mg (11%) 387.6 kcal (19%) 44.07 g (34%) 23.79 g (37%) 2.66 g (5%)
  Other serving sizes 1 oz (or 28.35g):
  14.46 mg (4%) 129.28 kcal (6%) 14.7 g (11%) 7.94 g (12%) 0.89 g (2%)
5. Nuts, coconut meat, dried (desiccated), sweetened, shredded - Magnesium
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  50 mg (13%)501 kcal (25%)47.67 g (37%)35.49 g (55%)2.88 g (5%)
  Typical Serving size of 1 cup and shredded (or 93g):
   46.5 mg (12%) 465.93 kcal (23%) 44.33 g (34%) 33.01 g (51%) 2.68 g (5%)
  Other serving sizes 1 package (7 oz) (or 199g):
  99.5 mg (25%) 996.99 kcal (50%) 94.86 g (73%) 70.63 g (109%) 5.73 g (10%)
6. Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned - Magnesium
  Nutritional Value : 13 / 100     food group - Nut and Seed Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  49 mg (12%)443 kcal (22%)40.91 g (31%)31.69 g (49%)3.35 g (6%)
  Typical Serving size of 1 cup (or 77g):
   37.73 mg (9%) 341.11 kcal (17%) 31.5 g (24%) 24.4 g (38%) 2.58 g (5%)
  Other serving sizes 4 oz (or 114g):
  55.86 mg (14%) 505.02 kcal (25%) 46.64 g (36%) 36.13 g (56%) 3.82 g (7%)
7. Nuts, coconut meat, raw - Magnesium
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  32 mg (8%)354 kcal (18%)15.23 g (12%)33.49 g (52%)3.33 g (6%)
  Typical Serving size of 1 cup and shredded (or 80g):
   25.6 mg (6%) 283.2 kcal (14%) 12.18 g (9%) 26.79 g (41%) 2.66 g (5%)
  Other serving sizes 1 medium (or 397g):
  127.04 mg (32%) 1405.38 kcal (70%) 60.46 g (47%) 132.96 g (205%) 13.22 g (24%)






magnesium and Nutrition Facts - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito