Coconut · Cocos nucifera

Nuts, coconut meat, dried (desiccated), not sweetened

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 meat, dried (desiccated), not sweetened'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.

33%

659 kcal Calories

14%

6.9 g Protein

23.7 g Carbs

83%

64.5 g Fat

Fair nutrient density 12/100

How many beneficial nutrients Nuts, coconut meat, dried (desiccated), not sweetened 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 meat, dried (desiccated), not sweetened come from — the split across carbs, fat & protein.

659 kcal / serving

13% from carbs

Carbs 13%

23.7 g per serving
Fat 83%

64.5 g per serving
Protein 4%

6.9 g per serving

What Nuts, coconut meat, dried (desiccated), not sweetened 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).

Manganese119% Copper88% Dietary Fiber58% Selenium34% Magnesium21% Vitamin B618% Iron18% Zinc18% Pantothenic Acid (B5)16% Phosphorus16% Protein14% Potassium12%

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.

Carbohydrates	Amount	% DV
Total Carbohydrate	23.7 g	9%
Dietary Fiber	16.3 g	58%
Total Sugars	7.4 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	64.5 g	83%
Saturated Fat	57.2 g	286%
Monounsaturated Fat	2.7 g	—
Polyunsaturated Fat	0.7 g	—
Omega-3 Fatty Acids	0.0 mg	—
Omega-6 Fatty Acids	706.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	367.0 mg	—
Caprylic Acid	4,520.0 mg	—
Capric Acid	3,592.0 mg	—
Lauric Acid	28,625.0 mg	—
Myristic Acid	11,302.0 mg	—
Palmitic Acid	5,469.0 mg	—
Stearic Acid	3,341.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	2,745.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	706.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	6.9 g	14%
Histidine	158.0 mg	—
Isoleucine	270.0 mg	—
Leucine	511.0 mg	—
Lysine	304.0 mg	—
Methionine	129.0 mg	—
Phenylalanine	349.0 mg	—
Threonine	251.0 mg	—
Tryptophan	81.0 mg	—
Valine	417.0 mg	—
Alanine	352.0 mg	—
Arginine	1,130.0 mg	—
Aspartic Acid	673.0 mg	—
Cystine	136.0 mg	—
Glutamic Acid	1,574.0 mg	—
Glycine	326.0 mg	—
Proline	284.0 mg	—
Serine	356.0 mg	—
Tyrosine	213.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	1.5 mg	2%
Vitamin D	0.0 mcg	0%
Vitamin E	0.4 mg	3%
Vitamin K	0.3 mcg	0%
Thiamin (B1)	0.1 mg	5%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.6 mg	4%
Vitamin B6	0.3 mg	18%
Folate (B9)	9.0 mcg	2%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.8 mg	16%
Choline	22.1 mg	4%

Minerals	Amount	% DV
Calcium	26.0 mg	2%
Iron	3.3 mg	18%
Magnesium	90.0 mg	21%
Phosphorus	206.0 mg	16%
Potassium	543.0 mg	12%
Sodium	37.0 mg	2%
Zinc	2.0 mg	18%
Copper	0.8 mg	88%
Manganese	2.7 mg	119%
Selenium	18.5 mcg	34%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.9 g	—

About Nuts, coconut meat, dried (desiccated), not sweetened

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 meat, dried (desiccated), not sweetened?

There are 659 calories in 100 g of Nuts, coconut meat, dried (desiccated), not sweetened, or about 187 calories in 1 oz (28 g).

How much protein is in Nuts, coconut meat, dried (desiccated), not sweetened?

Nuts, coconut meat, dried (desiccated), not sweetened contains 6.9 g of protein per 100 g.

How many carbs are in Nuts, coconut meat, dried (desiccated), not sweetened?

Nuts, coconut meat, dried (desiccated), not sweetened has 23.7 g of carbohydrates per 100 g.

How much fat is in Nuts, coconut meat, dried (desiccated), not sweetened?

Nuts, coconut meat, dried (desiccated), not sweetened provides 64.5 g of total fat per 100 g.

What is Nuts, coconut meat, dried (desiccated), not sweetened a good source of?

Nuts, coconut meat, dried (desiccated), not sweetened is an excellent source of Manganese (119% DV), Copper (88% DV), Dietary Fiber (58% DV), Selenium (34% DV) and Magnesium (21% DV) and a good source of Vitamin B6, Iron, Zinc, Pantothenic Acid (B5), Phosphorus and Protein (per 100 g). Daily Values are based on a 2,000-calorie diet.