Nuts And Seeds • Deep Nutrition Analytics
Nuts, coconut meat, raw
Delivering 354 kcal per 100 grams, Nuts, coconut meat, raw functions as a nuts and seeds with fat (33.5g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Manganese at 65% of the standard daily value (1.5 mg). Despite a higher energy concentration (3.5 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 3.3 g
- Carbohydrates
- 15.2 g
- Fat
- 33.5 g
- Fiber
- 9 g
Lipid & Energy Density Profile
Nuts, coconut meat, raw is an energy-rich food packing 33.5g of total lipids (85% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Complete Nutrition Profile (per 100 g)
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 |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1.5 mg |
| Copper | 0.4 mg |
| Selenium | 10.1 µg |
| Iron | 2.4 mg |
| Zinc | 1.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 3.3 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin K (phylloquinone) | 0.2 µg |
| Vitamin E (alpha-tocopherol) | 0.2 mg |
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 |
|---|---|
| Ash | 1 g |
| 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 |
| Tocopherol, gamma | 0.5 mg |
| Tocotrienol, alpha | 1.5 mg |
| Choline, total | 12.1 mg |
| Folate, DFE | 26 µg |
| Folate, food | 26 µg |
Common serving sizes
- cup, shredded80 g
- medium397 g
- piece (2" x 2" x 1/2")45 g
Compare Nuts, coconut meat, raw with Category Peers
Nuts, coconut meat, raw vs Nuts, coconut cream, raw (liquid expressed from grated meat)
Compared to Nuts, coconut cream, raw (liquid expressed from grated meat), Nuts, coconut meat, raw has 309% more fiber and 7% higher calories per 100g.
Nuts, coconut meat, raw vs Nuts, coconut cream, canned, sweetened
Compared to Nuts, coconut cream, canned, sweetened, Nuts, coconut meat, raw has 4400% more fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Nuts, coconut meat, raw?
A standard 100-gram serving of Nuts, coconut meat, raw contains 354 calories (1481 kJ), alongside 3.3g of protein, 15.2g of carbohydrates, and 33.5g of fat.
In common serving sizes:- 80g (cup, shredded): ~283 kcal
- 397g (medium): ~1405 kcal
- 45g (piece (2" x 2" x 1/2")): ~159 kcal
Is Nuts, coconut meat, raw suitable for a keto or low-carb diet?
Yes, in moderation. Nuts, coconut meat, raw contains 6.2g of net carbs per 100g (15.2g carbs minus 9g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Nuts, coconut meat, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Nuts, coconut meat, raw are:
- Manganese: 1.5 mg (65% of your daily value)
- Copper: 0.435 mg (48% of your daily value)
- Selenium: 10.1 µg (18% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170169).