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Coconut

Coconut · Cocos nucifera

Nuts, coconut cream, raw (liquid expressed from grated meat)

Nutrition facts per 100 g · edible portion

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17 forms & preparations
Nuts, coconut cream, canned, sweetened Nuts, coconut cream, raw (liquid expressed from grated meat) Nuts, coconut meat, dried (desiccated), creamed Nuts, coconut meat, dried (desiccated), not sweetened Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged Nuts, coconut meat, dried (desiccated), sweetened, shredded Nuts, coconut meat, dried (desiccated), toasted Nuts, coconut meat, raw Nuts, coconut milk, canned (liquid expressed from grated meat and water) Nuts, coconut milk, frozen (liquid expressed from grated meat and water) Nuts, coconut milk, raw (liquid expressed from grated meat and water) Nuts, coconut water (liquid from coconuts) Oil, coconut Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners Oil, industrial, coconut, confection fat, typical basis for ice cream coatings Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts
Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Nuts, coconut cream, raw (liquid expressed from grated meat)'s food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

16%
330 kcal Calories
7%
3.6 g Protein
2%
6.7 g Carbs
44%
34.7 g Fat

Low nutrient density 9/100

How many beneficial nutrients Nuts, coconut cream, raw (liquid expressed from grated meat) delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Nuts, coconut cream, raw (liquid expressed from grated meat) come from — the split across carbs, fat & protein.

What Nuts, coconut cream, raw (liquid expressed from grated meat) is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese57% Copper42% Iron13% Phosphorus10%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate6.7 g
2%
Dietary Fiber2.2 g
8%
Fats & Fatty AcidsAmount% DV
Total Fat34.7 g
44%
Saturated Fat30.8 g
154%
Monounsaturated Fat1.5 g—
Polyunsaturated Fat0.4 g—
Omega-3 Fatty Acids0.0 mg—
Omega-6 Fatty Acids379.0 mg—
Protein & Amino AcidsAmount% DV
Protein3.6 g
7%
Histidine83.0 mg—
Isoleucine142.0 mg—
Leucine269.0 mg—
Lysine160.0 mg—
Methionine68.0 mg—
Phenylalanine184.0 mg—
Threonine132.0 mg—
Tryptophan42.0 mg—
Valine220.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)0.0 mcg
0%
Vitamin C2.8 mg
3%
Vitamin D0.0 mcg
0%
Vitamin E~—
Vitamin K~—
Thiamin (B1)0.0 mg
3%
Riboflavin (B2)0.0 mg
0%
Niacin (B3)0.9 mg
6%
Vitamin B60.0 mg
3%
Folate (B9)23.0 mcg
6%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.3 mg
5%
MineralsAmount% DV
Calcium11.0 mg
1%
Iron2.3 mg
13%
Magnesium28.0 mg
7%
Phosphorus122.0 mg
10%
Potassium325.0 mg
7%
Sodium4.0 mg
0%
Zinc1.0 mg
9%
Copper0.4 mg
42%
Manganese1.3 mg
57%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine~—
Theobromine~—
Ash1.2 g—

About Nuts, coconut cream, raw (liquid expressed from grated meat)

The coconut (Cocos nucifera) is the large, hard-shelled fruit of the tropical coconut palm, a single seed wrapped in fibrous husk that yields an entire pantry of foods. Inside the brown, woody shell is firm white meat lining a hollow center filled with refreshing coconut water. The meat is rich and slightly sweet, prized for its tropical flavor and high content of healthy plant fats, along with fiber, manganese, and copper.

Fresh or dried, the meat is shredded for baking, curries, and candies, pressed into rich coconut milk and cream, and rendered into coconut oil, while the clear water inside young green coconuts is a popular natural drink. Mature brown coconuts give meat and oil, and young green ones give the sweetest water. Choose a coconut that feels heavy and sloshes with liquid, and refrigerate the meat or water once the shell is opened.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Nuts, coconut cream, raw (liquid expressed from grated meat)?

There are 330 calories in 100 g of Nuts, coconut cream, raw (liquid expressed from grated meat), or about 792 calories in 1 cup (240 g).

How much protein is in Nuts, coconut cream, raw (liquid expressed from grated meat)?

Nuts, coconut cream, raw (liquid expressed from grated meat) contains 3.6 g of protein per 100 g.

How many carbs are in Nuts, coconut cream, raw (liquid expressed from grated meat)?

Nuts, coconut cream, raw (liquid expressed from grated meat) has 6.7 g of carbohydrates per 100 g.

How much fat is in Nuts, coconut cream, raw (liquid expressed from grated meat)?

Nuts, coconut cream, raw (liquid expressed from grated meat) provides 34.7 g of total fat per 100 g.

What is Nuts, coconut cream, raw (liquid expressed from grated meat) a good source of?

Nuts, coconut cream, raw (liquid expressed from grated meat) is an excellent source of Manganese (57% DV) and Copper (42% DV) and a good source of Iron and Phosphorus (per 100 g). Daily Values are based on a 2,000-calorie diet.

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