Coconut · Cocos nucifera

Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned

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 Gluten-free Dairy-free

Dietary labels are inferred automatically from Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned'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.

22%

443 kcal Calories

3.4 g Protein

15%

40.9 g Carbs

41%

31.7 g Fat

Fair nutrient density 12/100

How many beneficial nutrients Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned 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), sweetened, flaked, canned come from — the split across carbs, fat & protein.

443 kcal / serving

35% from carbs

Carbs 35%

40.9 g per serving
Fat 62%

31.7 g per serving
Protein 3%

3.4 g per serving

What Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned 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).

Manganese94% Copper34% Dietary Fiber16% Vitamin B614% Zinc14% Pantothenic Acid (B5)13% Magnesium12% Iron10%

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	40.9 g	15%
Dietary Fiber	4.5 g	16%

Fats & Fatty Acids	Amount	% DV
Total Fat	31.7 g	41%
Saturated Fat	28.1 g	141%
Monounsaturated Fat	1.3 g	—
Polyunsaturated Fat	0.3 g	—
Omega-6 Fatty Acids	347.0 mg	—
Caproic Acid	180.0 mg	—
Caprylic Acid	2,220.0 mg	—
Capric Acid	1,764.0 mg	—
Lauric Acid	14,058.0 mg	—
Myristic Acid	5,551.0 mg	—
Palmitic Acid	2,686.0 mg	—
Stearic Acid	1,641.0 mg	—
Oleic Acid	1,348.0 mg	—
Linoleic Acid	347.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	3.4 g	7%
Histidine	77.0 mg	—
Isoleucine	132.0 mg	—
Leucine	249.0 mg	—
Lysine	148.0 mg	—
Methionine	63.0 mg	—
Phenylalanine	170.0 mg	—
Threonine	122.0 mg	—
Tryptophan	39.0 mg	—
Valine	203.0 mg	—
Alanine	172.0 mg	—
Arginine	551.0 mg	—
Aspartic Acid	328.0 mg	—
Cystine	66.0 mg	—
Glutamic Acid	767.0 mg	—
Glycine	159.0 mg	—
Proline	139.0 mg	—
Serine	173.0 mg	—
Tyrosine	104.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.0 mg	3%
Riboflavin (B2)	0.0 mg	2%
Niacin (B3)	0.3 mg	2%
Vitamin B6	0.2 mg	14%
Folate (B9)	7.0 mcg	2%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.6 mg	13%

Minerals	Amount	% DV
Calcium	14.0 mg	1%
Iron	1.8 mg	10%
Magnesium	49.0 mg	12%
Phosphorus	103.0 mg	8%
Potassium	324.0 mg	7%
Sodium	20.0 mg	1%
Zinc	1.6 mg	14%
Copper	0.3 mg	34%
Manganese	2.2 mg	94%

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

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	~	—
Theobromine	~	—
Ash	0.8 g	—

About Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned

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), sweetened, flaked, canned?

There are 443 calories in 100 g of Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned, or about 505 calories in 4 oz (114 g).

How much protein is in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned?

Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned contains 3.4 g of protein per 100 g.

How many carbs are in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned?

Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned has 40.9 g of carbohydrates per 100 g.

How much fat is in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned?

Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned provides 31.7 g of total fat per 100 g.

What is Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned a good source of?

Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned is an excellent source of Manganese (94% DV) and Copper (34% DV) and a good source of Dietary Fiber, Vitamin B6, Zinc, Pantothenic Acid (B5), Magnesium and Iron (per 100 g). Daily Values are based on a 2,000-calorie diet.