Coconut meat, raw: calories and nutrition facts
Values per 100 g (3.5 oz) of edible portion, according to the USDA.
Summary per 100 g
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup, shredded (80 g) | % DV* |
|---|---|---|---|
| Calories | 354 cal | 283 cal | 14% |
| Total Fat | 33.5 g | 26.8 g | 34% |
| Saturated Fat | 29.7 g | 23.8 g | 119% |
| Trans Fat | no data | ||
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 20 mg | 16 mg | 1% |
| Total Carbohydrate | 15.2 g | 12.2 g | 4% |
| Dietary Fiber | 9.0 g | 7.2 g | 26% |
| Total Sugars | 6.2 g | 5.0 g | |
| Protein | 3.3 g | 2.7 g | 5% |
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Calcium | 14 mg | 11 mg | 1% |
| Iron | 2.4 mg | 1.9 mg | 11% |
| Potassium | 356 mg | 285 mg | 6% |
Full nutrition table
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup, shredded (80 g) | % DV* |
|---|---|---|---|
| Calories | 354 cal | 283 cal | 14% |
| Energy (kJ) | 1,481 kJ | 1,185 kJ | |
| Water | 47.0 % | 37.6 % |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup, shredded (80 g) | % DV* |
|---|---|---|---|
| Total Fat | 33.5 g | 26.8 g | 34% |
| Total Carbohydrate | 15.2 g | 12.2 g | 4% |
| Dietary Fiber | 9.0 g | 7.2 g | 26% |
| Total Sugars | 6.2 g | 5.0 g | |
| Protein | 3.3 g | 2.7 g | 5% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup, shredded (80 g) | % DV* |
|---|---|---|---|
| Saturated Fat | 29.7 g | 23.8 g | 119% |
| Trans Fat | no data | ||
| Cholesterol | 0 mg | 0 mg | 0% |
| Monounsaturated Fat | 1.4 g | 1.1 g | |
| Polyunsaturated Fat | 0.4 g | 0.3 g | |
| Butyric acid (4:0) | 0.00 g | 0.00 g | |
| Caproic acid (6:0) | 0.19 g | 0.15 g | |
| Caprylic acid (8:0) | 2.35 g | 1.88 g | |
| Capric acid (10:0) | 1.86 g | 1.49 g | |
| Lauric acid (12:0) | 14.86 g | 11.89 g | |
| Myristic acid (14:0) | 5.87 g | 4.69 g | |
| Palmitic acid (16:0) | 2.84 g | 2.27 g | |
| Stearic acid (18:0) | 1.73 g | 1.39 g | |
| Palmitoleic acid (16:1) | 0.00 g | 0.00 g | |
| Oleic acid (18:1) | 1.43 g | 1.14 g | |
| Gadoleic acid (20:1) | 0.00 g | 0.00 g | |
| Erucic acid (22:1) | 0.00 g | 0.00 g | |
| Linoleic acid (18:2) | 0.37 g | 0.29 g | |
| Linolenic acid (18:3) | 0.00 g | 0.00 g | |
| Stearidonic acid (18:4) | 0.00 g | 0.00 g | |
| Arachidonic acid (20:4) | 0.00 g | 0.00 g | |
| EPA (20:5 n-3) | 0.00 g | 0.00 g | |
| DPA (22:5 n-3) | 0.00 g | 0.00 g | |
| DHA (22:6 n-3) | 0.00 g | 0.00 g | |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup, shredded (80 g) | % DV* |
|---|---|---|---|
| Sodium | 20 mg | 16 mg | 1% |
| Calcium | 14 mg | 11 mg | 1% |
| Iron | 2.4 mg | 1.9 mg | 11% |
| Potassium | 356 mg | 285 mg | 6% |
| Magnesium | 32 mg | 26 mg | 6% |
| Phosphorus | 113 mg | 90 mg | 7% |
| Zinc | 1.1 mg | 0.9 mg | 8% |
| Copper | 0.44 mg | 0.35 mg | 39% |
| Manganese | 1.50 mg | 1.20 mg | 52% |
| Selenium | 10.1 µg | 8.1 µg | 15% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup, shredded (80 g) | % DV* |
|---|---|---|---|
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Vitamin A (RAE) | 0 µg | 0 µg | 0% |
| Retinol | 0 µg | 0 µg | |
| Vitamin C | 3.3 mg | 2.6 mg | 3% |
| Vitamin E (alpha-tocopherol) | 0.24 mg | 0.19 mg | 1% |
| Vitamin K (phylloquinone) | 0.2 µg | 0.2 µg | 0% |
| Thiamin (vitamin B1) | 0.07 mg | 0.05 mg | 4% |
| Riboflavin (vitamin B2) | 0.02 mg | 0.02 mg | 1% |
| Niacin (vitamin B3) | 0.5 mg | 0.4 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.30 mg | 0.24 mg | 5% |
| Vitamin B6 | 0.05 mg | 0.04 mg | 3% |
| Folate (DFE) | 26 µg | 21 µg | 5% |
| Vitamin B12 | 0.00 µg | 0.00 µg | 0% |
| Choline | 12 mg | 10 mg | 2% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup, shredded (80 g) | % DV* |
|---|---|---|---|
| Ash | 0.97 g | 0.78 g | |
| Alcohol (ethyl) | 0.0 g | 0.0 g | |
| Caffeine | 0 mg | 0 mg |
*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.
The USDA data has no value for this nutrient in Coconut meat, raw.
Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.
Averages from analyzed samples and published sources. The food in front of you may vary.
Questions about Coconut meat, raw
How many calories are in Coconut meat, raw?
Coconut meat, raw has 354 calories per 100 g (3.5 oz), according to the USDA. In 1 cup, shredded (80 g), that is 283 calories.
Where do the values for Coconut meat, raw come from?
From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.
Do the values apply to the brand I buy?
Not necessarily. These are averages for generic foods. For packaged products, go by the label.
Similar foods
Data source
USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 170169: “Nuts, coconut meat, raw”.
Data version: usdasr2018-b6d8398e.