Nuts, Coconut meat, Raw
Pregnancy nutrients in 100 g
100 g gives about 12% of daily potassium, 10% of daily zinc and 9% of daily iron needed in pregnancy.
- Potassium 356 mg
- Zinc 1.1 mg
- Iron 2.43 mg
- Protein 3.33 g
- Folate (DFE) 26 mcg
- Vitamin C 3.3 mg
- Choline 12.1 mg
- Vitamin B-6 0.05 mg
- Riboflavin 0.02 mg
- Calcium 14 mg
- DHA 0 g
- Vitamin B-12 0 mcg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 14 mg | 1000 mg |
| Choline | 12.1 mg | 450 mg |
| DHA | 0 g | 0.3 g |
| Folate (DFE) | 26 mcg | 600 mcg |
| Iron | 2.43 mg | 27 mg |
| Potassium | 356 mg | 2900 mg |
| Protein | 3.33 g | 70 g |
| Riboflavin | 0.02 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0.05 mg | 1.9 mg |
| Vitamin C | 3.3 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 1.1 mg | 11 mg |
Pregnancy guidance
Safe with precautionsRaw fresh coconut meat is safe with precautions during pregnancy when freshly opened and hygienically handled. It supplies dietary fiber, potassium, and medium-chain fatty acids, though saturated fat remains prominent. Wash the exterior shell thoroughly before cracking, and refrigerate the white meat immediately to avoid contamination. Enjoy fresh thin slices in moderation as part of a varied fruit plate.
Sources: FDA Safe Eats · ACOG
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Nuts, Coconut meat, Raw provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.