Welcome to the zinc content in 7 different types of coconut, ranging from 2.05 to 0.71 mg per 100g. The basic value from the general description of coconut is Nuts, coconut meat, raw which in 100g contains 1.1 mg of zinc. As a source of zinc, this corresponds to 7 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 354 kcal (18% RDA), the amount of Protein is 3.33 g (7% RDA), the amount of Fat is 33.49 g (52% RDA) and the amount of Carbohydrate is 15.23 g (12% RDA).

For the food Nuts, coconut meat, raw the typical serving size is 1 cup, shredded (or 80 g) which contains 0.88 mg of Zinc. The precentage of the recommended daily value for this serving is 6 %. 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 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, dried (desiccated), sweetened, flaked, packaged where all food items are ranked by the content or amount per 100g. The nutritional zinc 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 zinc in coconut.

Zinc Levels

The level of zinc 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 zinc from the 1 canned items is in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned where the level is 1.59 mg per 100g.The total food items which are raw is 1 item. The highest amount of zinc from the 1 raw items is in Nuts, coconut meat, raw where the content is 1.1 mg per 100g.

The list below gives the total zinc content in the 7 items from the general description 'coconut' each of which show the zinc 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 zinc per 100g

Average Content for coconut

The average (or more correctly the arithmetic mean) amount of zinc contained in 100g of coconut, based on the list below of 7 different items under the general description of coconut, is 1.62 mg of zinc. This average value corresponds to 10.8 % 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 35.03 g.

Median Amount

The median value of Zinc is found in Nuts, coconut meat, dried (desiccated), sweetened, shredded which in 100g contains 1.82 mg of Zinc. This corresponds to 12 % of the recommended daily allowance. For this serving the amount of Calories is 501 kcal, the amount of Protein is 2.88 g, the amount of Fat is 35.49 g and the amount of Carbohydrate is 47.67 g.

Highest zinc Content per 100g

Using the list below for the 7 different coconut nutrition entries in our database, the highest amount of zinc is found in Nuts, coconut meat, dried (desiccated), toasted which contains 2.05 mg of zinc per 100g. The associated percentage of RDA is 14 %. 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 zinc is in Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged which in 100g contains 0.71 mg of zinc. This gives as percentage of the recommended daily allowance 5 % of the RDA. For this 100g serving the amount of Calories is 456 kcal, the amount of Protein is 3.13 g, the amount of Fat is 27.99 g, the amount of Carbohydrate is 51.85 g.

The difference between the highest and lowest values gives a zinc range of 1.34 mg per 100g. The range for the other nutrients are as follows; 136 kcal for Calories, 2.17 g for Protein, 19.01 g for Fat, 7.45 g for Carbohydrate.

Highest Amount of zinc per Serving

Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. For example 100g of Nuts, coconut meat, raw contains 1.1 mg of zinc. 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 zinc nutritional content.

The food with the highest zinc content per typical serving is Nuts, coconut meat, dried (desiccated), sweetened, shredded which contains 1.69 mg in 1 cup, shredded (or 93 g). The precentage of the recommended daily value for this serving is 11 %. 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 zinc 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 zinc content in foods.


Coconut List, zinc Content per 100g

1. Nuts, coconut meat, dried (desiccated), toasted - Zinc
  Zinc (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  2.05 mg (14%)592 kcal (30%)44.4 g (34%)47 g (72%)5.3 g (11%)
  Typical Serving size of 1 oz (or 28.35g):
   0.58 mg (4%) 167.83 kcal (8%) 12.59 g (10%) 13.32 g (20%) 1.5 g (3%)
2. Nuts, coconut meat, dried (desiccated), creamed - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  2.04 mg (14%)684 kcal (34%)21.52 g (17%)69.08 g (106%)5.3 g (11%)
  Typical Serving size of 1 oz (or 28.35g):
   0.58 mg (4%) 193.91 kcal (10%) 6.1 g (5%) 19.58 g (30%) 1.5 g (3%)
3. Nuts, coconut meat, dried (desiccated), not sweetened - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  2.01 mg (13%)660 kcal (33%)23.65 g (18%)64.53 g (99%)6.88 g (14%)
  Typical Serving size of 1 oz (or 28.35g):
   0.57 mg (4%) 187.11 kcal (9%) 6.7 g (5%) 18.29 g (28%) 1.95 g (4%)
4. Nuts, coconut meat, dried (desiccated), sweetened, shredded - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.82 mg (12%)501 kcal (25%)47.67 g (37%)35.49 g (55%)2.88 g (6%)
  Typical Serving size of 1 cup and shredded (or 93g):
   1.69 mg (11%) 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):
  3.62 mg (24%) 996.99 kcal (50%) 94.86 g (73%) 70.63 g (109%) 5.73 g (11%)
5. Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.59 mg (11%)443 kcal (22%)40.91 g (31%)31.69 g (49%)3.35 g (7%)
  Typical Serving size of 1 cup (or 77g):
   1.22 mg (8%) 341.11 kcal (17%) 31.5 g (24%) 24.4 g (38%) 2.58 g (5%)
  Other serving sizes 4 oz (or 114g):
  1.81 mg (12%) 505.02 kcal (25%) 46.64 g (36%) 36.13 g (56%) 3.82 g (8%)
6. Nuts, coconut meat, raw - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.1 mg (7%)354 kcal (18%)15.23 g (12%)33.49 g (52%)3.33 g (7%)
  Typical Serving size of 1 cup and shredded (or 80g):
   0.88 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):
  4.37 mg (29%) 1405.38 kcal (70%) 60.46 g (47%) 132.96 g (205%) 13.22 g (26%)
  Other serving sizes 1 piece (2" x 2" x 1/2") (or 45g):
  0.5 mg (3%) 159.3 kcal (8%) 6.85 g (5%) 15.07 g (23%) 1.5 g (3%)
7. Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.71 mg (5%)456 kcal (23%)51.85 g (40%)27.99 g (43%)3.13 g (6%)
  Typical Serving size of 1 cup (or 85g):
   0.6 mg (4%) 387.6 kcal (19%) 44.07 g (34%) 23.79 g (37%) 2.66 g (5%)