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[N]extrient

Nuts Coconut Meat Flaked (Dried (desiccated), Sweetened, Canned)

SR Legacy·Comprehensive Reference Data

Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned

Nut and Seed Products

A 100g serving covers 94% of the daily recommended Manganese, making Nuts Coconut Meat Flaked (Dried (desiccated), Sweetened, Canned) one of the more concentrated dietary sources of this nutrient. Fat dominates the macronutrient profile at 31.7g per 100g, with protein contributing just 3.4g. At 443 calories per 100g, Nuts Coconut Meat Flaked (Dried (desiccated), Sweetened, Canned) is highly concentrated in energy, typical of foods rich in fats or sugars. Sodium is modest at 20mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 4.5g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Nuts Coconut Meat Flaked (Dried (desiccated), Sweetened, Canned) delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories443KCAL
Protein3.4G
Fat31.7G
Carbs40.9G
Fiber4.5G

Calorie Distribution

463kcal
  • Protein3%3.4 g
  • Fat62%31.7 g
  • Carbs35%40.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water23.3G
Energy443KCAL
Protein3.4G
Total lipid (fat)31.7G
Carbohydrate, by difference40.9G
Fiber, total dietary4.5G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.03MG
Riboflavin0.02MG
Niacin0.30MG
Vitamin B-60.24MG
Folate, total7.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca14.0MG
Iron, Fe1.8MG
Magnesium, Mg49.0MG
Phosphorus, P103MG
Potassium, K324MG
Sodium, Na20.0MG
Zinc, Zn1.6MG
Copper, Cu0.31MG
Manganese, Mn2.2MG
Energy1854kJ
Ash0.78G
Pantothenic acid0.63MG
Folic acid0UG
Folate, food7.0UG
Folate, DFE7.0UG
Retinol0UG
Vitamin A, IU0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated28.1G
SFA 6:00.18G
SFA 8:02.2G
SFA 10:01.8G
SFA 12:014.1G
SFA 14:05.6G
SFA 16:02.7G
SFA 18:01.6G
Fatty acids, total monounsaturated1.3G
MUFA 18:11.3G
Fatty acids, total polyunsaturated0.35G
PUFA 18:20.35G
Tryptophan0.04G
Threonine0.12G
Isoleucine0.13G
Leucine0.25G
Lysine0.15G
Methionine0.06G
Cystine0.07G
Phenylalanine0.17G
Tyrosine0.10G
Valine0.20G
Arginine0.55G
Histidine0.08G
Alanine0.17G
Aspartic acid0.33G
Glutamic acid0.77G
Glycine0.16G
Proline0.14G
Serine0.17G
Alcohol, ethyl0G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (77g)3412.6g24.4g31.5g
oz (114g)5053.8g36.1g46.6g

Scaled from Nuts Coconut Meat Flaked (Dried (desiccated), Sweetened, Canned)'s per-100g values using USDA portion data.

More in Nut and Seed Products

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646 kcal15g protein

Seeds Sesame Seed Kernels with Salt Added (decorticated) (Toasted)

567 kcal17g protein

Nuts Pine Nuts (Dried)

673 kcal13.7g protein

Nuts Pistachio Nuts Without Salt Added (Dry Roasted)

572 kcal21.1g protein

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Based on protein, fat, carbs, fiber, and 11 other nutrients

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Nutrient Highlights

  • Nuts Coconut Meat Flaked (Dried (desiccated), Sweetened, Canned) is a good source of Fiber (16% DV) — see top foods ranked by Fiber
  • Nuts Coconut Meat Flaked (Dried (desiccated), Sweetened, Canned) is a good source of Zinc (14% DV) — see top foods ranked by Zinc
  • Nuts Coconut Meat Flaked (Dried (desiccated), Sweetened, Canned) is a good source of Magnesium (12% DV) — see top foods ranked by Magnesium
  • Nuts Coconut Meat Flaked (Dried (desiccated), Sweetened, Canned) is a good source of Iron (10% DV) — see top foods ranked by Iron

Dietary Considerations

  • Nuts Coconut Meat Flaked (Dried (desiccated), Sweetened, Canned) is naturally low in sodium at 20mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 11% (#909 of 8,262)
  • Magnesium: top 14% (#1,157 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories443
% Daily Value*
Total Fat 31.7G41%
Cholesterol 0MG0%
Sodium 20.0MG1%
Total Carbohydrate 40.9G15%
Dietary Fiber 4.5G16%
Total Sugars 0
Protein 3.4G7%
Vitamin D 0UG0%
Calcium 14.0MG1%
Iron 1.8MG10%
Potassium 324MG7%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170578.

View on USDA FoodData Central →