Coconut · Cocos nucifera

Nuts, coconut milk, canned (liquid expressed from grated meat and water)

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 Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Nuts, coconut milk, canned (liquid expressed from grated meat and water)'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.

10%

197 kcal Calories

2.0 g Protein

2.8 g Carbs

27%

21.3 g Fat

Low nutrient density 10/100

How many beneficial nutrients Nuts, coconut milk, canned (liquid expressed from grated meat and water) 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 milk, canned (liquid expressed from grated meat and water) come from — the split across carbs, fat & protein.

197 kcal / serving

5% from carbs

Carbs 5%

2.8 g per serving
Fat 91%

21.3 g per serving
Protein 4%

2.0 g per serving

What Nuts, coconut milk, canned (liquid expressed from grated meat and water) 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).

Manganese33% Copper25% Iron18% Magnesium11%

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	2.8 g	1%

Fats & Fatty Acids	Amount	% DV
Total Fat	21.3 g	27%
Saturated Fat	18.9 g	95%
Monounsaturated Fat	0.9 g	—
Polyunsaturated Fat	0.2 g	—
Omega-6 Fatty Acids	233.0 mg	—
Caproic Acid	121.0 mg	—
Caprylic Acid	1,494.0 mg	—
Capric Acid	1,187.0 mg	—
Lauric Acid	9,463.0 mg	—
Myristic Acid	3,736.0 mg	—
Palmitic Acid	1,808.0 mg	—
Stearic Acid	1,104.0 mg	—
Oleic Acid	907.0 mg	—
Linoleic Acid	233.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	2.0 g	4%
Histidine	46.0 mg	—
Isoleucine	79.0 mg	—
Leucine	150.0 mg	—
Lysine	89.0 mg	—
Methionine	38.0 mg	—
Phenylalanine	102.0 mg	—
Threonine	74.0 mg	—
Tryptophan	24.0 mg	—
Valine	122.0 mg	—
Alanine	103.0 mg	—
Arginine	331.0 mg	—
Aspartic Acid	197.0 mg	—
Cystine	40.0 mg	—
Glutamic Acid	462.0 mg	—
Glycine	96.0 mg	—
Proline	83.0 mg	—
Serine	104.0 mg	—
Tyrosine	62.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	1.0 mg	1%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.0 mg	2%
Riboflavin (B2)	0.0 mg	0%
Niacin (B3)	0.6 mg	4%
Vitamin B6	0.0 mg	2%
Folate (B9)	14.0 mcg	4%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	3%
Choline	8.5 mg	2%
Betaine	0.0 mg	—

Minerals	Amount	% DV
Calcium	18.0 mg	1%
Iron	3.3 mg	18%
Magnesium	46.0 mg	11%
Phosphorus	96.0 mg	8%
Potassium	220.0 mg	5%
Sodium	13.0 mg	1%
Zinc	0.6 mg	5%
Copper	0.2 mg	25%
Manganese	0.8 mg	33%

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

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.0 g	—

About Nuts, coconut milk, canned (liquid expressed from grated meat and water)

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 milk, canned (liquid expressed from grated meat and water)?

There are 197 calories in 100 g of Nuts, coconut milk, canned (liquid expressed from grated meat and water), or about 445 calories in 1 cup (226 g).

How much protein is in Nuts, coconut milk, canned (liquid expressed from grated meat and water)?

Nuts, coconut milk, canned (liquid expressed from grated meat and water) contains 2.0 g of protein per 100 g.

How many carbs are in Nuts, coconut milk, canned (liquid expressed from grated meat and water)?

Nuts, coconut milk, canned (liquid expressed from grated meat and water) has 2.8 g of carbohydrates per 100 g.

How much fat is in Nuts, coconut milk, canned (liquid expressed from grated meat and water)?

Nuts, coconut milk, canned (liquid expressed from grated meat and water) provides 21.3 g of total fat per 100 g.

What is Nuts, coconut milk, canned (liquid expressed from grated meat and water) a good source of?

Nuts, coconut milk, canned (liquid expressed from grated meat and water) is an excellent source of Manganese (33% DV) and Copper (25% DV) and a good source of Iron and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.