Nuts (coconut meat, raw) nutrition facts
Cocos nucifera
100 grams of nuts, coconut meat, raw contain 354 calories, 3.3 g of protein, 15 g of carbohydrates and 34 g of fat. It is an excellent source of manganese (65% DV), copper (48% DV) and dietary fiber (32% DV). Most of its calories (80%) come from fat. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Manganese65%
- Copper48%
- Dietary fiber32%
- Selenium18%
- Iron14%
- Zinc10%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 3.3 mg | 4% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 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 | 26 µg | 7% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 12.1 mg | 2% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 14 mg | 1% |
| Iron | 2.43 mg | 14% |
| Potassium | 356 mg | 8% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 113 mg | 9% |
| Zinc | 1.1 mg | 10% |
| Copper | 0.44 mg | 48% |
| Manganese | 1.5 mg | 65% |
| Selenium | 10.1 µg | 18% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 29.7 g | 149% |
| Monounsaturated fat | 1.42 g | - |
| Polyunsaturated fat | 0.37 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 47 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other nut and seed products
| Per 100 g | Nuts (coconut meat, raw) | Category average | Difference |
|---|---|---|---|
| Calories | 354 | 496 | -29% |
| Protein | 3.33 g | 15.3 g | -78% |
| Total carbohydrate | 15.2 g | 28.8 g | -47% |
| Total fat | 33.5 g | 39 g | -14% |
| Dietary fiber | 9 g | 8.53 g | +6% |
| Total sugars | 6.23 g | 6.68 g | -7% |
| Sodium | 20 mg | 159 mg | -87% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 170169. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.