Coconut · Cocos nucifera

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

Nutrition facts per 100 g · edible portion

Fruits

Serving size

Compare

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, packaged'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.

23%

456 kcal Calories

3.1 g Protein

19%

51.9 g Carbs

36%

28.0 g Fat

Low nutrient density 10/100

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

456 kcal / serving

44% from carbs

Carbs 44%

51.9 g per serving
Fat 53%

28.0 g per serving
Protein 3%

3.1 g per serving

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

Manganese42% Dietary Fiber35% Copper33% Selenium29% Magnesium12%

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	51.9 g	19%
Dietary Fiber	9.9 g	35%
Starch	0.0 g	—
Total Sugars	36.8 g	—
Sucrose	36.2 g	—
Glucose	0.5 g	—
Fructose	0.0 g	—
Lactose	0.0 g	—
Maltose	0.0 g	—
Galactose	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	28.0 g	36%
Saturated Fat	26.4 g	132%
Monounsaturated Fat	1.4 g	—
Polyunsaturated Fat	0.2 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	0.0 mg	—
Omega-6 Fatty Acids	222.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	206.0 mg	—
Caprylic Acid	2,362.0 mg	—
Capric Acid	1,841.0 mg	—
Lauric Acid	13,780.0 mg	—
Myristic Acid	5,103.0 mg	—
Palmitic Acid	2,242.0 mg	—
Stearic Acid	825.0 mg	—
Arachidic Acid	22.0 mg	—
Behenic Acid	4.0 mg	—
Palmitoleic Acid	4.0 mg	—
Oleic Acid	1,363.0 mg	—
Gadoleic Acid	9.0 mg	—
Erucic Acid	2.0 mg	—
Nervonic Acid	0.0 mg	—
Linoleic Acid	222.0 mg	—
alpha-Linolenic Acid (ALA)	0.0 mg	—
gamma-Linolenic Acid	0.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	3.1 g	6%
Histidine	74.0 mg	—
Isoleucine	67.0 mg	—
Leucine	188.0 mg	—
Lysine	146.0 mg	—
Methionine	60.0 mg	—
Phenylalanine	131.0 mg	—
Threonine	84.0 mg	—
Tryptophan	20.0 mg	—
Valine	120.0 mg	—
Alanine	168.0 mg	—
Arginine	536.0 mg	—
Aspartic Acid	339.0 mg	—
Cystine	30.0 mg	—
Glutamic Acid	775.0 mg	—
Glycine	158.0 mg	—
Proline	164.0 mg	—
Serine	218.0 mg	—
Tyrosine	57.0 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	0.0 mg	0%
Vitamin K	0.0 mcg	0%
Thiamin (B1)	0.0 mg	1%
Riboflavin (B2)	0.0 mg	1%
Niacin (B3)	0.7 mg	4%
Vitamin B6	0.0 mg	2%
Folate (B9)	3.0 mcg	1%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.1 mg	3%
Choline	19.3 mg	4%
Betaine	1.3 mg	—

Minerals	Amount	% DV
Calcium	11.0 mg	1%
Iron	1.5 mg	8%
Magnesium	51.0 mg	12%
Phosphorus	100.0 mg	8%
Potassium	361.0 mg	8%
Sodium	285.0 mg	12%
Zinc	0.7 mg	6%
Copper	0.3 mg	33%
Manganese	1.0 mg	42%
Selenium	16.1 mcg	29%

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	1.6 g	—

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

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, packaged?

There are 456 calories in 100 g of Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged, or about 129 calories in 1 oz (28 g).

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

Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged contains 3.1 g of protein per 100 g.

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

Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged has 51.9 g of carbohydrates per 100 g.

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

Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged provides 28.0 g of total fat per 100 g.

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

Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged is an excellent source of Manganese (42% DV), Dietary Fiber (35% DV), Copper (33% DV) and Selenium (29% DV) and a good source of Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.