Coconut · Cocos nucifera

Nuts, coconut meat, dried (desiccated), sweetened, shredded

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, shredded'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.

25%

501 kcal Calories

2.9 g Protein

17%

47.7 g Carbs

46%

35.5 g Fat

Fair nutrient density 13/100

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

501 kcal / serving

37% from carbs

Carbs 37%

47.7 g per serving
Fat 61%

35.5 g per serving
Protein 2%

2.9 g per serving

What Nuts, coconut meat, dried (desiccated), sweetened, shredded 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).

Manganese108% Copper35% Selenium30% Zinc17% Dietary Fiber16% Vitamin B616% Pantothenic Acid (B5)14% Magnesium12% Iron11%

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	47.7 g	17%
Dietary Fiber	4.5 g	16%
Total Sugars	43.2 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	35.5 g	46%
Saturated Fat	31.5 g	157%
Monounsaturated Fat	1.5 g	—
Polyunsaturated Fat	0.4 g	—
Omega-3 Fatty Acids	0.0 mg	—
Omega-6 Fatty Acids	388.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	202.0 mg	—
Caprylic Acid	2,486.0 mg	—
Capric Acid	1,976.0 mg	—
Lauric Acid	15,743.0 mg	—
Myristic Acid	6,216.0 mg	—
Palmitic Acid	3,008.0 mg	—
Stearic Acid	1,838.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	1,510.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	388.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	2.9 g	6%
Histidine	66.0 mg	—
Isoleucine	113.0 mg	—
Leucine	214.0 mg	—
Lysine	127.0 mg	—
Methionine	54.0 mg	—
Phenylalanine	146.0 mg	—
Threonine	105.0 mg	—
Tryptophan	34.0 mg	—
Valine	175.0 mg	—
Alanine	147.0 mg	—
Arginine	473.0 mg	—
Aspartic Acid	282.0 mg	—
Cystine	57.0 mg	—
Glutamic Acid	659.0 mg	—
Glycine	137.0 mg	—
Proline	119.0 mg	—
Serine	149.0 mg	—
Tyrosine	89.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.7 mg	1%
Vitamin D	0.0 mcg	0%
Vitamin E	0.4 mg	3%
Vitamin K	0.3 mcg	0%
Thiamin (B1)	0.0 mg	3%
Riboflavin (B2)	0.0 mg	2%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.3 mg	16%
Folate (B9)	8.0 mcg	2%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.7 mg	14%
Choline	19.3 mg	4%

Minerals	Amount	% DV
Calcium	15.0 mg	1%
Iron	1.9 mg	11%
Magnesium	50.0 mg	12%
Phosphorus	107.0 mg	9%
Potassium	337.0 mg	7%
Sodium	262.0 mg	11%
Zinc	1.8 mg	17%
Copper	0.3 mg	35%
Manganese	2.5 mg	108%
Selenium	16.7 mcg	30%

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	1.4 g	—

About Nuts, coconut meat, dried (desiccated), sweetened, shredded

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, shredded?

There are 501 calories in 100 g of Nuts, coconut meat, dried (desiccated), sweetened, shredded, or about 997 calories in 1 package (7 oz) (199 g).

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

Nuts, coconut meat, dried (desiccated), sweetened, shredded contains 2.9 g of protein per 100 g.

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

Nuts, coconut meat, dried (desiccated), sweetened, shredded has 47.7 g of carbohydrates per 100 g.

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

Nuts, coconut meat, dried (desiccated), sweetened, shredded provides 35.5 g of total fat per 100 g.

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

Nuts, coconut meat, dried (desiccated), sweetened, shredded is an excellent source of Manganese (108% DV), Copper (35% DV) and Selenium (30% DV) and a good source of Zinc, Dietary Fiber, Vitamin B6, Pantothenic Acid (B5), Magnesium and Iron (per 100 g). Daily Values are based on a 2,000-calorie diet.