17 forms & preparations
Dietary labels are inferred automatically from Nuts, coconut meat, raw'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, raw 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, raw come from — the split across carbs, fat & protein.
16% from carbs
-
Carbs 16%15.2 g per serving
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Fat 80%33.5 g per serving
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Protein 4%3.3 g per serving
What Nuts, coconut meat, raw 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 | 15.2 g | |
| Dietary Fiber | 9.0 g | |
| Total Sugars | 6.2 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 33.5 g | |
| Saturated Fat | 29.7 g | |
| Monounsaturated Fat | 1.4 g | — |
| Polyunsaturated Fat | 0.4 g | — |
| Omega-3 Fatty Acids | 0.0 mg | — |
| Omega-6 Fatty Acids | 366.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 191.0 mg | — |
| Caprylic Acid | 2,346.0 mg | — |
| Capric Acid | 1,864.0 mg | — |
| Lauric Acid | 14,858.0 mg | — |
| Myristic Acid | 5,866.0 mg | — |
| Palmitic Acid | 2,839.0 mg | — |
| Stearic Acid | 1,734.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 1,425.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 366.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 3.3 g | |
| Histidine | 77.0 mg | — |
| Isoleucine | 131.0 mg | — |
| Leucine | 247.0 mg | — |
| Lysine | 147.0 mg | — |
| Methionine | 62.0 mg | — |
| Phenylalanine | 169.0 mg | — |
| Threonine | 121.0 mg | — |
| Tryptophan | 39.0 mg | — |
| Valine | 202.0 mg | — |
| Alanine | 170.0 mg | — |
| Arginine | 546.0 mg | — |
| Aspartic Acid | 325.0 mg | — |
| Cystine | 66.0 mg | — |
| Glutamic Acid | 761.0 mg | — |
| Glycine | 158.0 mg | — |
| Proline | 138.0 mg | — |
| Serine | 172.0 mg | — |
| Tyrosine | 103.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 3.3 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.2 mg | |
| Vitamin K | 0.2 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.5 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 26.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 12.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 14.0 mg | |
| Iron | 2.4 mg | |
| Magnesium | 32.0 mg | |
| Phosphorus | 113.0 mg | |
| Potassium | 356.0 mg | |
| Sodium | 20.0 mg | |
| Zinc | 1.1 mg | |
| Copper | 0.4 mg | |
| Manganese | 1.5 mg | |
| Selenium | 10.1 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 47.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.0 g | — |
About Nuts, coconut meat, raw
Coconut sits in a category of its own — botanically a fruit, often grouped with the nuts, and unlike almost any other fruit in that its white meat is dense, rich and built largely on fat rather than sugar. Fresh, it's firm and mildly sweet; dried and shredded, it's a baking staple.
That fat content makes coconut meat very calorie-dense and high in saturated fat — much of it the medium-chain type metabolized a little differently from other fats. It's also a good source of fiber, manganese, copper and iron. Despite some bold marketing, it remains a high-saturated-fat food best enjoyed in moderation.
Rich, distinctive and endlessly useful — from curries to cakes to coconut milk — it's a fruit that behaves more like a fat, and is best treated as one in the diet.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Nuts, coconut meat, raw?
There are 354 calories in 100 g of Nuts, coconut meat, raw, or about 1,405 calories in 1 medium (397 g).
How much protein is in Nuts, coconut meat, raw?
Nuts, coconut meat, raw contains 3.3 g of protein per 100 g.
How many carbs are in Nuts, coconut meat, raw?
Nuts, coconut meat, raw has 15.2 g of carbohydrates per 100 g.
How much fat is in Nuts, coconut meat, raw?
Nuts, coconut meat, raw provides 33.5 g of total fat per 100 g.
What is Nuts, coconut meat, raw a good source of?
Nuts, coconut meat, raw is an excellent source of Manganese (65% DV), Copper (48% DV) and Dietary Fiber (32% DV) and a good source of Selenium, Iron and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.
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