Coconut meat
mature, raw · Nuts & seeds
Also known as fresh coconut, coconut flesh, coconut chunks
High in saturated fat
Coconut meat has 354 kcal and 3.3 g protein per 100 g, with 15 g carbs and 34 g fat. One piece (≈45 g) has 159 kcal and 1.5 g protein.
- Calories per 100 g
- 354kcal
- Protein per 100 g
- 3.3g
- Carbs per 100 g
- 15g
- Fat per 100 g
- 34g
Per 100 g.
Nutrition facts
| Per 100 g | Per piece (≈45 g) | |
|---|---|---|
| Calories | 354 kcal | 159 kcal |
| Protein | 3.3 g | 1.5 g |
| Carbohydrates | 15 g | 6.8 g |
| Sugar | 6.2 g | 2.8 g |
| Fiber | 9 g | 4.1 g |
| Fat | 34 g | 15 g |
| Saturated fat | 30 g | 13 g |
| Sodium | 20 mg | 9 mg |
| Potassium | 356 mg | 160 mg |
| Calcium | 14 mg | 6.3 mg |
| Iron | 2.4 mg | 1.1 mg |
“High” marks 20% or more of the FDA daily value in 100 g, the threshold nutrition labels use. It applies to saturated fat, sodium and cholesterol, which are limits rather than targets.
Where the calories come from
- 4%Protein
- 16%Carbs
- 80%Fat
0.9 g protein per 100 kcal
Portions
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Typical reference values from public food composition databases. Brands, recipes and preparation vary, so a packaged product’s label is the better source for that product. Where these numbers come from