Group · Pulses
Coco beans
The coco bean is a round, fleshy white bean, grown notably in Paimpol, where it has protected designation of origin (AOP) status. It is eaten semi-dried in summer and autumn, or dried the rest of the year.
In terms of nutrition facts, boiled in water: 130 kcal per 100 g, with 13.7 g of carbohydrate, 9.63 g of protein and above all 15.8 g of fibre, an exceptional level. It provides 480 mg of potassium, 180 mg of phosphorus, 72 mg of calcium, 53 mg of magnesium and 2.7 mg of iron per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 130 kcal |
| Kilojoules | 545 kJ |
| Protein | 9,7 g |
| Carbohydrate | 13,7 g |
| Fat | 0,5 g |
| Fibre | 15,8 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,59 mg30 %
- Copper0,26 mg26 %
- Phosphorus180 mg26 %
- Potassium480 mg24 %
- Iron2,7 mg19 %
- Vitamin B10,17 mg15 %
- Magnesium53 mg14 %
- Zinc1,2 mg12 %
- Vitamin B9dietary folate equivalents71,4 µg
See the other 11 nutrients
- Calcium72 mg9 %
- Omega-3 ALA0,16 g8 %
- Vitamin B30,86 mg5 %
- Vitamin K13,61 µg5 %
- Vitamin B60,07 mg5 %
- Vitamin B50,14 mg2 %
- Vitamin C1,62 mg2 %
- Vitamin B20,02 mg1 %
- Omega-6 LA0,12 g1 %
- Vitamin E0,1 mg1 %
- Vitamin A1,3 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
15.8 g of fibre for 130 kcal: the record among cooked pulses. Almost twice a green lentil. A 150 g portion provides 24 g of fibre, the recommended daily intake on its own.
Introduce it gradually. At this level of fibre, a gut that is not used to it will react. Start with portions of 80 g, mixed with a starchy food.
Semi-dried, it needs no soaking. This is its advantage in season: forty minutes of cooking is enough. Dried, allow one night of soaking and an hour of cooking.
Throw away the soaking water. It contains some of the oligosaccharides responsible for bloating. Cook in fresh water, with no salt at the start, as salt toughens the skin.
Combined with a grain, the protein is complete. With bread or rice, the amino acids complement each other. This is the principle behind cassoulet and mogettes.