Coconut meat (raw) nutrition facts
Per 1 cup, shredded · 80 g
of a 2,000 cal day
- Protein2.7g4% of calories
- Carbs12g16% of calories
- Fat27g80% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Coconut meat (raw) (1 cup, shredded, 80 g) has 283 calories, with 2.7 g of protein, 12 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (80% of calories). It is high in dietary fiber (26% DV), iron (24% DV) and copper (39% DV). Keep an eye on saturated fat, which provides 119% of the daily value.
High in
20%+ of the daily value
- Dietary fiber26%
- Iron24%
- Copper39%
- Manganese52%
Good source of
10–19% of the daily value
- Phosphorus13%
- Selenium15%
Watch
20%+ of the daily value
- Saturated fat119%
Vitamins & minerals
Amounts for 1 cup, shredded (80 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 0.2 μg | 0% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0 mg | 1% |
| Niacin | 0.4 mg | 3% |
| Vitamin B6 | 0 mg | 3% |
| Folate (B9) | 21 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 5% |
| Choline | 10 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 11 mg | 1% |
| Iron | 2 mg | 24% |
| Potassium | 285 mg | 6% |
| Magnesium | 26 mg | 6% |
| Phosphorus | 90 mg | 13% |
| Zinc | 1 mg | 8% |
| Copper | 0.3 mg | 39% |
| Manganese | 1 mg | 52% |
| Selenium | 8 μg | 15% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 283 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Coconut meat (raw)?
One serving of Coconut meat (raw) (1 cup, shredded) has 283 calories, which works out to 354 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Coconut meat (raw) high in protein?
Not especially. It has 2.7 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Coconut meat (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Coconut meat (raw)?
16 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Coconut meat (raw)?
5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
