Nuts and seeds

Nuts, coconut meat, raw

Per 100 g

Calories: 354 kcal
Protein: 3.3 g
Fiber: 9 g
Fat: 33 g

High fat 80% of its calories come from fat. Our scale

All nutrients

Per 100 g of nuts, coconut meat, raw. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	15 g	6%
Protein	3.3 g	7%
Fat	33 g	43%
Water	47 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	9 g	32%
Sugars	6.2 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.08 g
Isoleucine	0.13 g
Leucine	0.25 g
Lysine	0.15 g
Methionine	0.06 g
Phenylalanine	0.17 g
Threonine	0.12 g
Tryptophan	0.04 g
Valine	0.2 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	30 g	148%
Monounsaturated fat	1.4 g
Polyunsaturated fat	0.37 g
Omega 3	0 g
Omega 6	0.37 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	0 µg	0%
Vitamin C	3.3 mg	4%
Vitamin D	0 µg	0%
Vitamin E	0.24 mg	2%
Vitamin K1	0.2 µg	0%
Thiamin (B1)	0.07 mg	6%
Riboflavin (B2)	0.02 mg	2%
Niacin (B3)	0.54 mg	3%
Pantothenic acid (B5)	0.3 mg	6%
Vitamin B6	0.05 mg	3%
Folate (DFE)	26 µg	7%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	14 mg	1%
Iron	2.4 mg	14%
Magnesium	32 mg	8%
Phosphorus	113 mg	9%
Potassium	356 mg	8%
Sodium	20 mg	1%
Zinc	1.1 mg	10%
Copper	0.44 mg	48%
Manganese	1.5 mg	65%
Selenium	10 µg	18%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup, shredded	80 g	283 kcal
1 medium	397 g	1,405 kcal
1 piece (2" x 2" x 1/2")	45 g	159 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.