Nuts And Seeds
Nuts, coconut meat, raw
Calories and nutrition facts per 100 g.
354 kcal per 100 g
- Protein
- 3.3 g
- Carbohydrates
- 15.2 g
- Fat
- 33.5 g
- Fiber
- 9 g
Serving calculator
Nutrition
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 9 g |
| Protein | 3.3 g |
| Total lipid (fat) | 33.5 g |
| Carbohydrate, by difference | 15.2 g |
| Energy | 354 kcal |
| Total Sugars | 6.2 g |
| Energy | 1480 kJ |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin D (D2 + D3), International Units | 0 IU |
| Vitamin A, IU | 0 IU |
| Vitamin C, total ascorbic acid | 3.3 mg |
| Vitamin B-12 | 0 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin B-12, added | 0 µg |
| Vitamin E, added | 0 mg |
| Vitamin K (phylloquinone) | 0.2 µg |
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin A, RAE | 0 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 32 mg |
| Phosphorus, P | 113 mg |
| Sodium, Na | 20 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 1.5 mg |
| Calcium, Ca | 14 mg |
| Potassium, K | 356 mg |
| Zinc, Zn | 1.1 mg |
| Selenium, Se | 10.1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folic acid | 0 µg |
| PUFA 22:6 n-3 (DHA) | 0 g |
| MUFA 16:1 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| PUFA 18:4 | 0 g |
| MUFA 20:1 | 0 g |
| SFA 4:0 | 0 g |
| MUFA 22:1 | 0 g |
| Alcohol, ethyl | 0 g |
| Retinol | 0 µg |
| Ash | 1 g |
| Cholesterol | 0 mg |
| Fatty acids, total saturated | 29.7 g |
| SFA 8:0 | 2.4 g |
| SFA 12:0 | 14.9 g |
| SFA 14:0 | 5.9 g |
| Alanine | 0.2 g |
| Glutamic acid | 0.8 g |
| Glycine | 0.2 g |
| Proline | 0.1 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.2 g |
| Tyrosine | 0.1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Folate, total | 26 µg |
| Phytosterols | 47 mg |
| Water | 47 g |
| SFA 6:0 | 0.2 g |
| SFA 10:0 | 1.9 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.7 g |
| MUFA 18:1 | 1.4 g |
| PUFA 18:2 | 0.4 g |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.3 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.2 g |
| Lysine | 0.1 g |
| Cystine | 0.1 g |
| Valine | 0.2 g |
| Arginine | 0.5 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.3 g |
| Serine | 0.2 g |
| Fatty acids, total monounsaturated | 1.4 g |
| Fatty acids, total polyunsaturated | 0.4 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
| Carotene, beta | 0 µg |
| Carotene, alpha | 0 µg |
| Cryptoxanthin, beta | 0 µg |
| Lycopene | 0 µg |
| Tocopherol, delta | 0 mg |
| Lutein + zeaxanthin | 0 µg |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0.5 mg |
| Tocotrienol, alpha | 1.5 mg |
| Tocotrienol, beta | 0 mg |
| Choline, total | 12.1 mg |
| Folate, DFE | 26 µg |
| Folate, food | 26 µg |
Common serving sizes
- 80 g (cup, shredded)
- 397 g (medium)
- 45 g (piece (2" x 2" x 1/2"))
Compare Nuts, coconut meat, raw
Data source: USDA FoodData Central, SR Legacy (FDC ID 170169).