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[N]extrient

Nuts Coconut Meat (Raw)

SR Legacy·Comprehensive Reference Data

Nuts, coconut meat, raw

Nut and Seed Products

A 100g serving covers 65% of the daily recommended Manganese, making Nuts Coconut Meat (Raw) one of the more concentrated dietary sources of this nutrient. Fat dominates the macronutrient profile at 33.5g per 100g, with protein contributing just 3.3g. Nuts Coconut Meat (Raw) packs 354 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 20mg per 100g, well within limits for heart-healthy eating patterns. Nuts Coconut Meat (Raw) provides 9g of dietary fiber per 100g (32% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Nuts Coconut Meat (Raw) delivers meaningful amounts of 7 different vitamins and minerals above 10% of daily value.

Calories354KCAL
Protein3.3G
Fat33.5G
Carbs15.2G
Fiber9G

Calorie Distribution

376kcal
  • Protein4%3.3 g
  • Fat80%33.5 g
  • Carbs16%15.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water47.0G
Energy354KCAL
Protein3.3G
Total lipid (fat)33.5G
Carbohydrate, by difference15.2G
Fiber, total dietary9.0G
Total Sugars6.2G
Cholesterol0MG
Vitamin C, total ascorbic acid3.3MG
Thiamin0.07MG
Riboflavin0.02MG
Niacin0.54MG
Vitamin B-60.05MG
Folate, total26.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.24MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0.20UG
Calcium, Ca14.0MG
Iron, Fe2.4MG
Magnesium, Mg32.0MG
Phosphorus, P113MG
Potassium, K356MG
Sodium, Na20.0MG
Zinc, Zn1.1MG
Copper, Cu0.43MG
Manganese, Mn1.5MG
Selenium, Se10.1UG
Energy1481kJ
Ash0.97G
Pantothenic acid0.30MG
Folic acid0UG
Folate, food26.0UG
Folate, DFE26.0UG
Choline, total12.1MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Tocopherol, beta0MG
Tocopherol, gamma0.53MG
Tocopherol, delta0MG
Tocotrienol, alpha1.5MG
Tocotrienol, beta0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated29.7G
SFA 4:00G
SFA 6:00.19G
SFA 8:02.3G
SFA 10:01.9G
SFA 12:014.9G
SFA 14:05.9G
SFA 16:02.8G
SFA 18:01.7G
Fatty acids, total monounsaturated1.4G
MUFA 16:10G
MUFA 18:11.4G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.37G
PUFA 18:20.37G
PUFA 18:30G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Phytosterols47.0MG
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 acid0.76G
Glycine0.16G
Proline0.14G
Serine0.17G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
piece (2" x 2" x 1/2") (45g)1591.5g15.1g6.9g
cup, shredded (80g)2832.7g26.8g12.2g
medium (397g)140513.2g133g60.5g

Scaled from Nuts Coconut Meat (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

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

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660 kcal6.88g protein

Nuts Coconut Milk (Raw (liquid Expressed from Grated Meat and Water))

230 kcal2.29g protein

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Avocados (Raw)

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Nuts Formulated Wheat-based Unflavored with Salt Added

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Nuts Formulated Wheat-based All Flavors Except Macadamia Without Salt

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Nutrient Highlights

  • Nuts Coconut Meat (Raw) is a excellent source of Fiber (32% DV) — see top foods ranked by Fiber
  • Nuts Coconut Meat (Raw) is a good source of Iron (14% DV) — see top foods ranked by Iron
  • Nuts Coconut Meat (Raw) is a good source of Zinc (10% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Nuts Coconut Meat (Raw) 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 4% (#330 of 8,262)
  • Potassium: top 21% (#1,735 of 8,262)
  • Magnesium: top 22% (#1,818 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 Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories354
% Daily Value*
Total Fat 33.5G43%
Cholesterol 0MG0%
Sodium 20.0MG1%
Total Carbohydrate 15.2G6%
Dietary Fiber 9.0G32%
Total Sugars 6.2G
Protein 3.3G7%
Vitamin D 0UG0%
Calcium 14.0MG1%
Iron 2.4MG14%
Potassium 356MG8%

* 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: 170169.

View on USDA FoodData Central →