Nuts, coconut meat, raw
FDC ID: 170169
At a glance
Nuts, coconut meat, raw is a high-calorie food in the Nut and Seed Products category, providing 354 kcal per 100g. Each 100g supplies 3.3g of protein, 33.5g of fat, 15.2g of carbohydrates. It is an especially good source of manganese (65% of the Daily Value), copper (48% of the Daily Value), total fat (43% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
354
kcal
Protein
3.3
g
Total Fat
33.5
g
Total Carbohydrate
15.2
g
Dietary Fiber
9
g
Nutrition profile of Nuts, coconut meat, raw
Nuts, coconut meat, raw provides about 354 kcal per 100g, a high energy density. Nutritionally it is high in fat.
Key nutrients and what they do
- Manganese 65%supports bone formation and enzymes in carbohydrate/fat metabolism
- Copper 48%aids iron use and the formation of red blood cells and collagen
- Dietary Fiber 32%supports gut health and slows post-meal blood-sugar spikes
- Selenium 18%is part of antioxidant enzymes that protect cells from oxidation
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people concerned about digestion or blood-sugar balance
Things to keep in mind
- !Energy density is high, so portion size matters for balance.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 354 kcal | 100 kcal |
| Protein | 3.3 g | 0.9 g |
| Fat | 33.5 g | 9.5 g |
| Carbs | 15.2 g | 4.3 g |
| Fiber | 9 g | 2.6 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Nut and Seed Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 354 kcal | 17.7% | |
| Water | 46.99 g | — | |
| Protein | 3.33 g | 6.7% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 33.49 g | 42.9% | |
| Total Carbohydrate | 15.23 g | 5.5% | |
| Dietary Fiber | 9 g | 32.1% | |
| Sodium | 20 mg | 0.9% | |
| Potassium | 356 mg | 7.6% | |
| Calcium | 14 mg | 1.1% | |
| Magnesium | 32 mg | 7.6% | |
| Phosphorus | 113 mg | 9.0% | |
| Iron | 2.43 mg | 13.5% | |
| Zinc | 1.10 mg | 10.0% | |
| Copper | 0.43 mg | 48.3% | |
| Manganese | 1.50 mg | 65.2% | |
| Selenium | 10.10 μg | 18.4% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 0.24 mg | 1.6% | |
| Thiamin | 0.07 mg | 5.5% | |
| Riboflavin | 0.02 mg | 1.5% | |
| Niacin | 0.54 mg | 3.4% | |
| Vitamin B6 | 0.05 mg | 3.2% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 26 μg | 6.5% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 0.20 mg | 0.2% |
Frequently Asked Questions
How many calories are in Nuts, coconut meat, raw per 100g?
Nuts, coconut meat, raw has 354 kcal (calories) per 100g.
What are the macros in Nuts, coconut meat, raw?
Per 100g, Nuts, coconut meat, raw provides 3.3g protein, 33.5g fat, 15.2g carbohydrates.
What vitamins and minerals does Nuts, coconut meat, raw provide?
Per 100g, Nuts, coconut meat, raw is a notable source of Manganese (about 65% of the Daily Value), Copper (about 48% of the Daily Value), Total Fat (about 43% of the Daily Value).
What is the source of this nutrition data for Nuts, coconut meat, raw?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)