Coconut meat, raw
Coconut meat, raw has 354 calories per 100 g, with 3.3 g protein, 15.2 g carbohydrates and 33.5 g fat. A typical portion (1 cup, shredded, 80 g) has 283 calories.
354kcal · per 100 g1,481 kJ
- Protein3.3 g
- Carbs15.2 g
- Fat33.5 g
| Nutrient | Amount | % DV |
|---|---|---|
| Total fat | 33.5 g | 43% |
| Saturated fat | 29.7 g | 149% |
| 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% |
| Vitamin D | 0 µg | 0% |
| Calcium | 14 mg | 1% |
| Iron | 2.4 mg | 14% |
| Potassium | 356 mg | 8% |
| Magnesium | 32 mg | 8% |
| Vitamin A (RAE) | 0 µg | 0% |
| Vitamin C | 3.3 mg | 4% |
| Folate (DFE) | 26 µg | 7% |
| Vitamin B12 | 0 µg | 0% |
| Water | 47 g |
% Daily Value (% DV) is based on the FDA reference amounts for adults on a 2,000-calorie diet. Total sugars has no Daily Value. “—” means USDA does not report that nutrient for this food; it does not mean zero. Carbohydrate is total carbohydrate by difference and includes fiber.
Nutrition highlights
- High in fat and fiber — 20% or more of the Daily Value per 100 g.
- A good source of iron (10–19% DV per 100 g).
- High in saturated fat (20% DV or more per 100 g) — worth watching if you're limiting it.
- Low in cholesterol and sodium (5% DV or less per 100 g).
- 0.9 g protein per 100 kcal.
- 6.2 g net carbs per 100 g (total carbohydrate minus 9 g fiber).
- Sugars are 41% of its carbohydrate.
Uses FDA's %DV rule of thumb (5% or less is low, 20% or more is high), applied per 100 g rather than per serving.