Coconut meat (dried (desiccated), sweetened, flaked, packaged) nutrition facts
Per 1 cup · 85 g
of a 2,000 cal day
- Protein2.7g3% of calories
- Carbs44g44% of calories
- Fat24g53% of calories
- ✓ Cholesterol free
At a glance
One serving of Coconut meat (dried (desiccated), sweetened, flaked, packaged) (1 cup, 85 g) has 388 calories, with 2.7 g of protein, 44 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (53% of calories). It is high in dietary fiber (30% DV), copper (28% DV) and manganese (35% DV). Keep an eye on saturated fat, which provides 112% of the daily value.
High in
20%+ of the daily value
- Dietary fiber30%
- Copper28%
- Manganese35%
- Selenium25%
Good source of
10–19% of the daily value
- Iron16%
- Magnesium10%
- Phosphorus12%
Watch
20%+ of the daily value
- Saturated fat112%
Vitamins & minerals
Amounts for 1 cup (85 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0 mg | 1% |
| Riboflavin (B2) | 0 mg | 1% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0 mg | 2% |
| Folate (B9) | 3 μg | 1% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 2% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 9 mg | 1% |
| Iron | 1 mg | 16% |
| Potassium | 307 mg | 7% |
| Magnesium | 43 mg | 10% |
| Phosphorus | 85 mg | 12% |
| Zinc | 1 mg | 5% |
| Copper | 0.3 mg | 28% |
| Manganese | 1 mg | 35% |
| Selenium | 14 μg | 25% |
Full breakdown · 40 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.5 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 31 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Great Value Coconut Flakes, Unsweetened733
- Trader Joe's Flake Coconut, Organic, Unsweetened733
- Bob's Red Mill Coconut Flakes, Unsweetened, Unsulfured667
- Let's Do...organic Shredded Coconut, Unsweetened667
- Axe Organics COconut Crispy Rollers, Original Coconut500
- Coconut meat (dried (desiccated), sweetened, flaked, packaged)456
- Genuine Coconut Organic Coconut Chunks364
Similar foods
150 calAxe Organics COconut Crispy Rollers, Original Coconut7 rollers−238 cal
110 calGreat Value Coconut Flakes, Unsweetened2 tbsp.−278 cal
220 calTrader Joe's Flake Coconut, Organic, Unsweetened¼ cup−168 cal
100 calBob's Red Mill Coconut Flakes, Unsweetened, Unsulfured¼ cup−288 cal
100 calLet's Do...organic Shredded Coconut, Unsweetened2 ½ tbsp−288 cal
200 calGenuine Coconut Organic Coconut Chunks½ cup−188 cal
Burning 388 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 32minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Coconut meat (dried (desiccated), sweetened, flaked, packaged)?
One serving of Coconut meat (dried (desiccated), sweetened, flaked, packaged) (1 cup) has 388 calories, which works out to 456 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Coconut meat (dried (desiccated), sweetened, flaked, packaged) high in protein?
Not especially. It has 2.7 g of protein per serving, and protein supplies 3% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Coconut meat (dried (desiccated), sweetened, flaked, packaged) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 44% 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 (dried (desiccated), sweetened, flaked, packaged)?
242 mg per serving.
How much sugar is in Coconut meat (dried (desiccated), sweetened, flaked, packaged)?
31 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
