Coconut · Cocos nucifera
Nuts, coconut meat, dried (desiccated), toasted
Nutrition facts per 100 g · edible portion
Fruits17 forms & preparations
Dietary labels are inferred automatically from Nuts, coconut meat, dried (desiccated), toasted'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.
Fair nutrient density 13/100
How many beneficial nutrients Nuts, coconut meat, dried (desiccated), toasted 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), toasted come from — the split across carbs, fat & protein.
29% from carbs
-
Carbs 29%44.4 g per serving
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Fat 68%47.0 g per serving
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Protein 3%5.3 g per serving
What Nuts, coconut meat, dried (desiccated), toasted 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).
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 | 44.4 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 47.0 g | |
| Saturated Fat | 41.7 g | |
| Monounsaturated Fat | 2.0 g | — |
| Polyunsaturated Fat | 0.5 g | — |
| Omega-6 Fatty Acids | 514.0 mg | — |
| Caproic Acid | 267.0 mg | — |
| Caprylic Acid | 3,293.0 mg | — |
| Capric Acid | 2,616.0 mg | — |
| Lauric Acid | 20,851.0 mg | — |
| Myristic Acid | 8,233.0 mg | — |
| Palmitic Acid | 3,984.0 mg | — |
| Stearic Acid | 2,434.0 mg | — |
| Oleic Acid | 1,999.0 mg | — |
| Linoleic Acid | 514.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 5.3 g | |
| Histidine | 122.0 mg | — |
| Isoleucine | 208.0 mg | — |
| Leucine | 393.0 mg | — |
| Lysine | 234.0 mg | — |
| Methionine | 99.0 mg | — |
| Phenylalanine | 269.0 mg | — |
| Threonine | 193.0 mg | — |
| Tryptophan | 62.0 mg | — |
| Valine | 321.0 mg | — |
| Alanine | 271.0 mg | — |
| Arginine | 870.0 mg | — |
| Aspartic Acid | 518.0 mg | — |
| Cystine | 105.0 mg | — |
| Glutamic Acid | 1,212.0 mg | — |
| Glycine | 251.0 mg | — |
| Proline | 219.0 mg | — |
| Serine | 274.0 mg | — |
| Tyrosine | 164.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 1.5 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.6 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 9.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.8 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 27.0 mg | |
| Iron | 3.4 mg | |
| Magnesium | 92.0 mg | |
| Phosphorus | 211.0 mg | |
| Potassium | 554.0 mg | |
| Sodium | 37.0 mg | |
| Zinc | 2.1 mg | |
| Copper | 0.8 mg | |
| Manganese | 2.8 mg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 2.3 g | — |
About Nuts, coconut meat, dried (desiccated), toasted
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), toasted?
There are 592 calories in 100 g of Nuts, coconut meat, dried (desiccated), toasted, or about 168 calories in 1 oz (28 g).
How much protein is in Nuts, coconut meat, dried (desiccated), toasted?
Nuts, coconut meat, dried (desiccated), toasted contains 5.3 g of protein per 100 g.
How many carbs are in Nuts, coconut meat, dried (desiccated), toasted?
Nuts, coconut meat, dried (desiccated), toasted has 44.4 g of carbohydrates per 100 g.
How much fat is in Nuts, coconut meat, dried (desiccated), toasted?
Nuts, coconut meat, dried (desiccated), toasted provides 47.0 g of total fat per 100 g.
What is Nuts, coconut meat, dried (desiccated), toasted a good source of?
Nuts, coconut meat, dried (desiccated), toasted is an excellent source of Manganese (122% DV), Copper (90% DV) and Magnesium (22% DV) and a good source of Iron, Zinc, Vitamin B6, Phosphorus, Pantothenic Acid (B5) and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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