How Much Iron Does Coconut Contain? An In-Depth Nutritional Guide

November 18, 2025 •

4 min read

According to the USDA, a 100-gram serving of raw coconut meat contains approximately 2.43 milligrams of iron. This nutrient contributes to essential bodily functions and makes coconut a noteworthy addition to a balanced diet, although its iron content varies significantly across its different forms.

Quick Summary

This guide breaks down the iron content in coconut meat, water, and dried varieties, discussing iron bioavailability, comparing it to other foods, and explaining its overall health benefits.

Key Points

Iron in Coconut Meat: Fresh coconut meat contains approximately 2.43mg of iron per 100g, providing a moderate boost to daily iron intake.
Higher Iron in Dried Coconut: Dried and desiccated coconut contains a higher concentration of iron by weight due to the lack of water.
Low Iron in Coconut Water: Coconut water contains very little iron (~0.29mg per 100g) and is not a primary source of this mineral.
Absorption Can Be Enhanced: As a source of non-heme iron, absorption can be improved by consuming coconut with Vitamin C-rich foods.
Bioavailability Factors: Unlike some other nuts, coconut does not significantly inhibit the absorption of iron from other foods.
Rich in Other Minerals: Coconut meat is also a great source of other important minerals, including manganese, copper, and selenium.

Understanding the Iron Content in Coconut

The coconut palm (Cocos nucifera) produces a versatile fruit used for its water, milk, oil, and edible meat. When considering how much iron does coconut contain, it is essential to distinguish between these different parts, as their nutritional profiles vary significantly. The most substantial amount of iron is found in the mature coconut meat, while the water contains only trace amounts.

Iron in Fresh Coconut Meat

Fresh coconut meat, the white flesh inside the fibrous husk, offers a moderate amount of iron. A standard serving size is often measured as one cup, or about 80 grams.

Here’s a snapshot of the iron content in fresh coconut meat:

One cup (80 grams) of fresh, shredded coconut meat: Contains approximately 1.94 milligrams of iron, which is about 11% of the recommended Daily Value (DV).
100 grams of raw coconut meat: Can contain up to 2.43 milligrams of iron.

Iron in Dried and Desiccated Coconut

When coconut meat is dried, the nutrients become more concentrated due to the removal of water. This results in a higher iron concentration by weight, making dried coconut a more potent source.

100 grams of dried, unsweetened coconut meat: Provides around 3.0 milligrams of iron, which can constitute up to 42% of the DV, depending on the specific product and dietary context.
1 ounce (28 grams) of dried, desiccated coconut: Contains about 0.94 milligrams of iron.

Iron in Coconut Water

Coconut water, the clear liquid found inside young coconuts, is celebrated for its hydrating properties and rich electrolyte content, but it is not a significant source of iron.

100 grams of coconut water: Contains a mere 0.29 milligrams of iron, accounting for only a small percentage of the DV.

Iron Absorption and Bioavailability

The iron found in plant-based sources like coconut is known as non-heme iron. It is not as readily absorbed by the body as the heme iron found in animal products. However, several factors can influence how effectively your body absorbs non-heme iron:

Vitamin C: The presence of Vitamin C, or ascorbic acid, can significantly enhance non-heme iron absorption. Coconut water contains some Vitamin C, which can aid in the absorption of iron from the meat when consumed together.
Other Food Components: Some compounds, like phenolic compounds, can inhibit iron uptake. However, a study showed that coconut did not significantly reduce iron absorption when consumed with a meal, unlike some other nuts.

Benefits of Iron in Your Diet

Iron is a vital mineral that plays a crucial role in numerous bodily functions, which is why including sources like coconut can be beneficial.

Red Blood Cell Formation: Iron is an essential component of hemoglobin, the protein in red blood cells that transports oxygen from the lungs to the rest of the body.
Energy and Performance: Adequate iron levels are necessary for proper energy metabolism and can contribute to higher energy levels and improved physical and mental performance.
Immune System Support: Iron also plays a role in supporting a healthy immune system, protecting the body from illnesses.

Coconut vs. Other Plant-Based Iron Sources

While coconut provides a decent amount of iron, it's helpful to see how it compares to other common plant-based foods. This table provides a quick comparison of the approximate iron content per 100-gram serving for several vegetarian-friendly options.


Food (100g serving)	Iron Content (mg)	Notes
Raw Coconut Meat	~2.43	Moderate iron, high fat content.
Lentils (cooked)	~3.3	Excellent plant-based source, also high in fiber.
Spinach (raw)	~2.7	Contains iron, but absorption is affected by oxalates.
Chickpeas (cooked)	~2.9	Versatile source of plant-based iron and protein.
Tofu	~5.4	Great source of iron and protein for vegetarians.
Cashews	~6.7	High iron concentration, but also high in calories.

Incorporating Coconut for Iron Intake

Adding coconut to your diet is simple and delicious. Here are a few ways to increase your intake:

Add Dried Coconut to Your Breakfast: Sprinkle unsweetened, desiccated coconut flakes over oatmeal, yogurt, or smoothies to boost your iron intake.
Snack on Fresh Coconut: Enjoy fresh coconut meat as a standalone snack. Pair it with a Vitamin C-rich food like orange segments to enhance iron absorption.
Use Coconut Milk in Curries: While less concentrated than the meat, using coconut milk in dishes like curries can add a creamy texture and contribute small amounts of iron and other minerals.

Conclusion

Coconut meat, especially in its dried form, offers a moderate amount of iron that can be a valuable part of a balanced diet. While not the most iron-dense plant-based food, its contribution to overall mineral intake, combined with other nutrients like manganese and copper, makes it a healthy choice. The key is to remember that the highest iron content is in the meat, not the water, and that consuming it with Vitamin C can help maximize its absorption. For those looking to manage their iron levels, incorporating coconut alongside other iron-rich foods is an effective strategy.

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Frequently Asked Questions

Yes, coconut meat is a solid source of iron for vegetarians and vegans. While it provides non-heme iron, which is less bioavailable than heme iron, its contribution of around 1.94mg per 80g cup can be a healthy part of a plant-based diet.

To maximize non-heme iron absorption from coconut, pair it with foods rich in Vitamin C, such as citrus fruits, strawberries, or bell peppers. Vitamin C helps convert the iron into a form the body can absorb more easily.

Coconut water contains only a small, insignificant amount of iron and is not effective for treating or preventing iron deficiency. For this purpose, focusing on iron-rich foods, especially the meat of the coconut, is more beneficial.

Yes, drying coconut meat removes the water, concentrating the nutrients. This means that dried, desiccated coconut contains more iron by weight than fresh coconut meat.

Coconut milk, made by blending coconut meat with water, contains some iron, but in a less concentrated form than the whole meat. It will contribute to your daily intake, but the amount will be lower per serving compared to eating fresh or dried coconut meat.

While some plant foods contain inhibitors, a study showed coconut did not significantly reduce iron absorption from a test meal, unlike other nuts like walnuts and almonds. The presence of Vitamin C in coconut can also counteract potential inhibitors.

No, coconut oil is not a source of iron. The iron is found in the meat of the coconut, not the extracted oil.