Nuts & seeds
Coconut meat (raw) Nutrition Facts
USDA description: Nuts, coconut meat, raw
Per 100 g, Coconut meat (raw) provides 354 calories. A typical portion, 1 medium (397 g), has 1,405 calories, 13 g protein, 60 g carbs and 133 g fat.
- calories
- 354
- protein
- 3.3 g
- carbs
- 15 g
- fat
- 33 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 35418% | 3.3 g7% | 15 g6% | 33 g43% | 9 g32% | 6.2 g |
| 1 cup, shredded80 g | 28314% | 2.7 g5% | 12 g4% | 27 g34% | 7.2 g26% | 5 g |
| 1 medium397 g | 1,40570% | 13 g26% | 60 g22% | 133 g170% | 36 g128% | 25 g |
| 1 piece2" x 2" x 1/2" · 45 g | 1598% | 1.5 g3% | 6.9 g2% | 15 g19% | 4.1 g14% | 2.8 g |
Calories in kcal. n/r = not reported for this food.
How Coconut meat ranks among nuts and seeds
Rank 1 = the most of that nutrient among the nuts and seeds on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 3.3 g#15 of 16 nuts and seeds | 1.9 g#16 of 16 nuts and seeds |
| Fiber | 9 g#7 of 16 nuts and seeds | 5.1 g#3 of 16 nuts and seeds |
| Potassium | 356 mg#14 of 16 nuts and seeds | 201 mg#8 of 16 nuts and seeds |
| Calcium | 14 mg#15 of 16 nuts and seeds | 7.9 mg#15 of 16 nuts and seeds |
| Iron | 2.4 mg#14 of 16 nuts and seeds | 1.4 mg#11 of 16 nuts and seeds |
| Magnesium | 32 mg#15 of 16 nuts and seeds | 18 mg#15 of 16 nuts and seeds |
| Vitamin C | 3.3 mg#3 of 16 nuts and seeds | 1.9 mg#3 of 16 nuts and seeds |
Macronutrient Breakdown
Compared with the median of nuts and seeds
Per 100 g; median of the 15 nuts and seeds with a value.
- Calories
- Coconut meat: 354 kcalmedian: 570 kcal
- Protein
- Coconut meat: 3.3 gmedian: 18 g
- Carbs
- Coconut meat: 15 gmedian: 22 g
- Fat
- Coconut meat: 33 gmedian: 49 g
- Fiber
- Coconut meat: 9 gmedian: 6.7 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 medium (397 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 30 g | 148% | 118 g | 590% |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 20 mg | 1% | 79 mg | 3% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 14 mg | 1% | 56 mg | 4% |
| Iron | 2.4 mg | 14% | 9.6 mg | 54% |
| Potassium | 356 mg | 8% | 1,413 mg | 30% |
| Vitamin A (RAE) | 0 µg | 0% | 0 µg | 0% |
| Vitamin C | 3.3 mg | 4% | 13 mg | 15% |
| Vitamin E | 0.24 mg | 2% | 0.95 mg | 6% |
| Vitamin K | 0.2 µg | <1% | 0.79 µg | 1% |
| Thiamin (B1) | 0.07 mg | 6% | 0.26 mg | 22% |
| Riboflavin (B2) | 0.02 mg | 2% | 0.08 mg | 6% |
| Niacin (B3) | 0.54 mg | 3% | 2.1 mg | 13% |
| Vitamin B6 | 0.05 mg | 3% | 0.21 mg | 13% |
| Folate (approx.) | 26 µg | 7% | 103 µg | 26% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 113 mg | 9% | 449 mg | 36% |
| Magnesium | 32 mg | 8% | 127 mg | 30% |
| Zinc | 1.1 mg | 10% | 4.4 mg | 40% |
| Selenium | 10 µg | 18% | 40 µg | 73% |
| Copper | 0.44 mg | 48% | 1.7 mg | 192% |
| Manganese | 1.5 mg | 65% | 6 mg | 259% |
Not reported in this USDA record: Trans fat.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 170169 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.