Nut and Seed Products
Nuts, coconut meat, raw
100 grams of nuts (coconut meat, raw) has 354 calories, 3.3 g of protein, 33.5 g of total fat and 15.2 g of carbohydrate, including 9 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.
USDA SR LegacyFDC ID 170169Cocos nucifera
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories354
Amount% Daily Value*
- Total fat 33.5 g 43%
- Saturated fat 29.7 g 149%
- Trans fat —
- Monounsaturated fat 1.4 g
- Polyunsaturated fat 0.37 g
- Cholesterol 0 mg 0%
- Sodium 20 mg 1%
- Total carbohydrate 15.2 g 6%
- Dietary fiber 9 g 32%
- Total sugars 6.2 g
- Protein 3.3 g 7%
* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.
Key numbers per 100 g
Calories
354
Protein
3.3g
Total fat
33.5g
Carbohydrate
15.2g
Protein supplies about 4% of the calories in this food, using 4 calories per gram of protein. It has 20 mg of sodium per 100 g (1% of the 2,300 mg Daily Value).
This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.
Vitamins and minerals
Amounts per 100 g. Only nutrients USDA reports for this food are listed.
| Nutrient | Amount | % Daily Value | Daily Value |
|---|---|---|---|
| Vitamin A (RAE) | 0 mcg | 0% | 900 mcg |
| Vitamin C | 3.3 mg | 4% | 90 mg |
| Vitamin D | 0 mcg | 0% | 20 mcg |
| Vitamin E | 0.24 mg | 2% | 15 mg |
| Vitamin K | 0.2 mcg | 0% | 120 mcg |
| Thiamin (B1) | 0.07 mg | 6% | 1.2 mg |
| Riboflavin (B2) | 0.02 mg | 2% | 1.3 mg |
| Niacin (B3) | 0.54 mg | 3% | 16 mg |
| Vitamin B6 | 0.05 mg | 3% | 1.7 mg |
| Folate | 26 mcg | 7% | 400 mcg |
| Vitamin B12 | 0 mcg | 0% | 2.4 mcg |
| Choline | 12.1 mg | 2% | 550 mg |
| Calcium | 14 mg | 1% | 1,300 mg |
| Iron | 2.4 mg | 14% | 18 mg |
| Potassium | 356 mg | 8% | 4,700 mg |
| Magnesium | 32 mg | 8% | 420 mg |
| Phosphorus | 113 mg | 9% | 1,250 mg |
| Zinc | 1.1 mg | 10% | 11 mg |
| Copper | 0.44 mg | 49% | 0.9 mg |
| Selenium | 10.1 mcg | 18% | 55 mcg |
| Water | 47 g | — | — |
| Caffeine | 0 mg | — | — |
Not reported by USDA for this food: Trans fat.Percent Daily Values are reference numbers for comparing foods, not personal targets.
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Portion sizes and weights
Household measures that USDA lists for nuts (coconut meat, raw), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| 1 cup, shredded | 80 g | 283 | 2.7 g |
| 1 medium | 397 g | 1,405 | 13.2 g |
| 1 piece (2" x 2" x 1/2") | 45 g | 159 | 1.5 g |
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.
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Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 170169 (fdc.nal.usda.gov), published Apr 1, 2019.
- FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
- USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.