Does Coconut Have a Lot of Magnesium? Understanding the Nutrient Facts

January 11, 2026 •

4 min read

According to the National Institutes of Health, nearly half of all Americans consume less than the recommended amount of magnesium through their diet. This leads many people to wonder, "does coconut have a lot of magnesium?" While it is a source, its magnesium content varies depending on the form, and it is not among the highest sources of this vital mineral.

Quick Summary

This article explores the magnesium content in various forms of coconut, such as meat and water, and compares it to other foods. It details the functions of magnesium, how to incorporate more of it into your diet, and the nutritional balance of coconut.

Key Points

Coconut is a moderate, not high, source of magnesium: While it contributes to your daily intake, it does not contain as much magnesium as many other nuts, seeds, or leafy greens.
Magnesium content varies by coconut part: Dried coconut meat has a more concentrated amount of magnesium, while coconut water has a lower concentration but is prized for other electrolytes like potassium.
Balance is key for dietary magnesium: For optimal magnesium intake, rely on a variety of foods rather than depending solely on coconut, which is also high in calories and saturated fat.
Benefits of magnesium from food: The magnesium found in coconut supports muscle function, energy production, bone health, and normal heart rhythm.
Consult a professional for deficiency concerns: If you are concerned about low magnesium levels, speaking with a healthcare provider is the best step before relying heavily on any single food source or supplement.
Watch for excessive consumption: The high caloric density and saturated fat in coconut products and potential potassium overload from coconut water mean moderation is important.

Is coconut a significant source of magnesium?

While coconut does contain magnesium, its concentration is not high enough for it to be considered a primary source of this mineral when compared to other foods like leafy greens, nuts, and seeds. The specific amount of magnesium you get from coconut depends on whether you consume the meat, water, or a processed form like shredded or dried coconut.

Magnesium content in coconut forms

Different parts of the coconut offer varying levels of magnesium and other electrolytes, which is important to understand for dietary planning. Coconut water is known for its high electrolyte content, including potassium, but contains a relatively modest amount of magnesium compared to other parts.

Coconut Water: A standard cup (around 240 ml) of coconut water typically contains about 16-60 mg of magnesium, which is a small percentage (4-19%) of the recommended daily value (DV). This makes it a decent hydrating drink with some mineral content, but not a powerhouse for magnesium supplementation.
Raw Coconut Meat: The solid, white flesh of the coconut provides a higher concentration of magnesium. For example, a 100g serving of raw coconut meat can offer around 32 mg of magnesium, contributing approximately 8% of the DV.
Dried, Shredded Coconut: When coconut meat is dried, the nutrients become more concentrated. One cup of dried, unsweetened coconut can contain around 72 mg of magnesium, offering up to 19% of the DV. This form is a better source than the fresh meat or water, but its higher calorie and saturated fat content must also be considered.

Why magnesium is important for your body

Magnesium is a vital mineral that serves as a cofactor in over 300 enzymatic reactions in the body. Its roles include:

Muscle and Nerve Function: Magnesium helps regulate muscle contractions and nerve impulses, and can aid in alleviating cramps and fatigue.
Energy Production: It is required for energy production at a cellular level and is involved in glycolysis.
Protein Synthesis: The mineral plays a key role in the creation of proteins.
Blood Sugar Regulation: It helps control blood glucose levels and insulin sensitivity, making it relevant for managing diabetes risk.
Bone Health: Magnesium contributes to the structural development of bones and influences the active form of vitamin D, another bone health regulator.
Heart Rhythm: It helps maintain a normal heart rhythm by playing a role in transporting calcium and potassium ions across cell membranes.

Comparing coconut's magnesium to other food sources

To put coconut's magnesium content into perspective, it helps to compare it with other well-known magnesium-rich foods. This comparison table highlights that while coconut is a good dietary component, it is not the most potent source of magnesium available.


Food Source	Serving Size	Magnesium Content	% Daily Value (DV)*	Notes
Pumpkin Seeds	1 ounce (roasted)	156 mg	37%	An excellent and concentrated source.
Chia Seeds	1 ounce	111 mg	26%	High in fiber and omega-3s as well.
Almonds	1 ounce (dry roasted)	80 mg	19%	A convenient and healthy snack.
Spinach	½ cup (boiled)	78 mg	19%	An easily incorporated leafy green.
Dried Coconut	1 cup (unsweetened)	72 mg	19%	Contains more concentrated magnesium than fresh coconut.
Cashews	1 ounce (dry roasted)	74 mg	18%	Another great snack option.
Brown Rice	½ cup (cooked)	42 mg	10%	A good source of whole grains.
Banana	1 medium	32 mg	8%	A popular fruit with moderate magnesium.
Raw Coconut Meat	100g	32 mg	8%	Also contains healthy fats and fiber.
Coconut Water	1 cup	16-60 mg	4-19%	Best for hydration and electrolyte balance.

*DV percentages are based on a 420mg daily value for adults.

Health considerations for consuming coconut

While coconut offers numerous benefits, it is also calorie-dense and contains a high amount of saturated fat, particularly in the meat and oil. It's important to consume it in moderation as part of a balanced diet. The high potassium content in coconut water, while beneficial for most, can pose a risk for individuals with kidney problems. Always consider your overall dietary intake and health status when determining your coconut consumption.

Conclusion

In summary, does coconut have a lot of magnesium? Not in the league of foods like pumpkin seeds or spinach, but it certainly contributes to your overall intake, particularly in its dried form. Coconut water is better known for its hydrating properties and high potassium levels. For those looking to increase their magnesium, incorporating a variety of sources is the most effective strategy. A well-rounded diet that includes leafy greens, nuts, seeds, and whole grains, supplemented with coconut in moderation, is the best path to maintaining adequate magnesium levels. If you have concerns about your magnesium intake, consulting a healthcare professional is always the best approach. More information on magnesium's importance can be found from authoritative sources like the NIH Office of Dietary Supplements.

Frequently Asked Questions

Coconut water contains a relatively low amount of magnesium, while the raw or dried meat has a more concentrated amount. For example, a cup of dried coconut has significantly more magnesium than a cup of coconut water.

While coconut water provides some magnesium and other electrolytes like potassium for hydration, it is not a high enough source of magnesium to depend on solely for replenishment during strenuous exercise. Athletes might need a combination of foods or specialized sports drinks to cover their needs.

Yes, many foods are far richer in magnesium than coconut. These include pumpkin seeds, chia seeds, almonds, cashews, spinach, and other leafy greens.

Consuming excessive coconut isn't a direct path to magnesium issues, but it can contribute to other health concerns. Too much saturated fat from coconut meat can affect cholesterol, and too much coconut water could potentially cause electrolyte imbalance in sensitive individuals, especially those with kidney problems.

You can add small amounts of shredded coconut to oatmeal or yogurt, use coconut milk in curries and smoothies, or use coconut oil for cooking in moderation. However, it is essential to balance it with other nutrient-dense foods.

The bioavailability of magnesium from food sources like coconut is generally good, but the overall amount is not high. Forms of magnesium like citrate from supplements are often noted for their high absorption rates.

If you have a diagnosed magnesium deficiency, you should not rely on coconut as your primary source of magnesium. A healthcare provider will likely recommend specific dietary changes or supplementation to address the deficiency more effectively.