Nuts and seeds

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

Per 100 g

Calories: 230 kcal
Protein: 2.3 g
Fiber: 2.2 g
Fat: 24 g

High fat 87% of its calories come from fat. Our scale

All nutrients

Per 100 g of nuts, coconut milk, raw (liquid expressed from grated meat and water). % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	5.5 g	2%
Protein	2.3 g	5%
Fat	24 g	31%
Water	68 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	2.2 g	8%
Sugars	3.3 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.05 g
Isoleucine	0.09 g
Leucine	0.17 g
Lysine	0.1 g
Methionine	0.04 g
Phenylalanine	0.12 g
Threonine	0.08 g
Tryptophan	0.03 g
Valine	0.14 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	21 g	106%
Monounsaturated fat	1 g
Polyunsaturated fat	0.26 g
Omega 3	0 g
Omega 6	0.26 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	0 µg	0%
Vitamin C	2.8 mg	3%
Vitamin D	0 µg	0%
Vitamin E	0.15 mg	1%
Vitamin K1	0.1 µg	0%
Thiamin (B1)	0.03 mg	2%
Riboflavin (B2)	0 mg	0%
Niacin (B3)	0.76 mg	5%
Pantothenic acid (B5)	0.18 mg	4%
Vitamin B6	0.03 mg	2%
Folate (DFE)	16 µg	4%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	16 mg	1%
Iron	1.6 mg	9%
Magnesium	37 mg	9%
Phosphorus	100 mg	8%
Potassium	263 mg	6%
Sodium	15 mg	1%
Zinc	0.67 mg	6%
Copper	0.27 mg	30%
Manganese	0.92 mg	40%
Selenium	6.2 µg	11%

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

Portion weights

Portion	Weight	Calories
1 cup	240 g	552 kcal
1 tbsp	15 g	35 kcal

Cooking with it as a swap? See the swap page for ratios and methods.

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.