Nuts and seeds
Coconut meat, raw
Per 100 g
- Calories
- 354 kcal
- Protein
- 3.3 g
- Fiber
- 9 g
- Fat
- 33 g
High fat 80% of its calories come from fat. Our scale
All nutrients
Per 100 g of coconut meat, raw. % Daily Value is for an adult, US FDA values.
Macronutrients
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Carbohydrates | 15 g | 6% |
| Protein | 3.3 g | 7% |
| Fat | 33 g | 43% |
| Water | 47 g |
Carbohydrates
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Fiber | 9 g | 32% |
| Sugars | 6.2 g |
Essential amino acids
| Nutrient | Per 100 g |
|---|---|
| Histidine | 0.08 g |
| Isoleucine | 0.13 g |
| Leucine | 0.25 g |
| Lysine | 0.15 g |
| Methionine | 0.06 g |
| Phenylalanine | 0.17 g |
| Threonine | 0.12 g |
| Tryptophan | 0.04 g |
| Valine | 0.2 g |
Fats
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Saturated fat | 30 g | 148% |
| Monounsaturated fat | 1.4 g | |
| Polyunsaturated fat | 0.37 g | |
| Omega 3 | 0 g | |
| Omega 6 | 0.37 g | |
| Cholesterol | 0 mg | 0% |
Vitamins
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Vitamin A (RAE) | 0 µg | 0% |
| Vitamin C | 3.3 mg | 4% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K1 | 0.2 µg | 0% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.54 mg | 3% |
| Pantothenic acid (B5) | 0.3 mg | 6% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate (DFE) | 26 µg | 7% |
| Vitamin B12 | 0 µg | 0% |
Linked nutrients open a table that ranks plant foods by that nutrient.
Portion weights
| Portion | Weight | Calories |
|---|---|---|
| 1 cup, shredded | 80 g | 283 kcal |
| 1 medium | 397 g | 1,405 kcal |
| 1 piece (2" x 2" x 1/2") | 45 g | 159 kcal |
How we label fat
Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.
More nuts and seeds
- Coconut milk, raw
Ginkgo nuts, raw
Hazelnuts
Macadamia nuts, raw
Pecans
Pine nuts, dried
Pistachio nuts, raw
Walnuts, black, dried
All nuts and seeds · All ingredients
Source
USDA FoodData Central, SR Legacy (April 2018): Nuts, coconut meat, raw, FDC ID 170169. Daily Values: US FDA, 21 CFR 101.9.