Coconut meat (dried (desiccated), sweetened, flaked, canned) nutrition facts
Per 1 cup Β· 77 g
of a 2,000 cal day
- Protein2.6g3% of calories
- Carbs32g35% of calories
- Fat24g62% of calories
- β Low sodium
- β Cholesterol free
At a glance
One serving of Coconut meat (dried (desiccated), sweetened, flaked, canned) (1 cup, 77 g) has 341 calories, with 2.6 g of protein, 32 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (62% of calories). It is high in copper (26% DV) and manganese (73% DV). Keep an eye on saturated fat, which provides 108% of the daily value.
High in
20%+ of the daily value
- Copper26%
- Manganese73%
Good source of
10β19% of the daily value
- Dietary fiber12%
- Vitamin B614%
- Pantothenic acid10%
- Iron18%
- Phosphorus11%
- Zinc11%
Watch
20%+ of the daily value
- Saturated fat108%
Vitamins & minerals
Amounts for 1 cup (77 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 ΞΌg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ΞΌg | 0% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 1% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 5 ΞΌg | 1% |
| Vitamin B12 | 0 ΞΌg | 0% |
| Pantothenic acid | 0.5 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 11 mg | 1% |
| Iron | 1 mg | 18% |
| Potassium | 249 mg | 5% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 79 mg | 11% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 26% |
| Manganese | 2 mg | 73% |
Full breakdown Β· 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | β |
| Arginine | 0.4 g | β |
| Aspartic acid | 0.3 g | β |
| Cystine | 0.1 g | β |
| Glutamic acid | 1 g | β |
| Glycine | 0.1 g | β |
| Histidine | 0.1 g | β |
| Isoleucine | 0.1 g | β |
| Leucine | 0.2 g | β |
| Lysine | 0.1 g | β |
| Methionine | 0 g | β |
| Monounsaturated fats | 1 g | β |
| Phenylalanine | 0.1 g | β |
| Polyunsaturated fats | 0.3 g | β |
| Proline | 0.1 g | β |
| Retinol | 0 ΞΌg | β |
| Serine | 0.1 g | β |
| Threonine | 0.1 g | β |
| Total omega 3 | 0 g | β |
| Total omega 6 | 0 g | β |
| Tryptophan | 0 g | β |
| Tyrosine | 0.1 g | β |
| Valine | 0.2 g | β |
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
- Coconut meat (dried (desiccated), unsweetened)659
- Axe Organics COconut Crispy Rollers, Original Coconut500
- Coconut meat (dried (desiccated), sweetened, flaked, packaged)456
- Coconut meat (dried (desiccated), sweetened, flaked, canned)443
- Coconut meat (raw)354
Similar foods
388 calCoconut meat (dried (desiccated), sweetened, flaked, packaged)1 cup+47 cal
283 calCoconut meat (raw)1 cup, shreddedβ58 cal
187 calCoconut meat (dried (desiccated), unsweetened)1 ozβ154 cal
150 calAxe Organics COconut Crispy Rollers, Original Coconut7 rollersβ191 cal
110 calGreat Value Coconut Flakes, Unsweetened2 tbsp.β231 cal
220 calTrader Joe's Flake Coconut, Organic, UnsweetenedΒΌ cupβ121 cal
Burning 341 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Coconut meat (dried (desiccated), sweetened, flaked, canned)?
One serving of Coconut meat (dried (desiccated), sweetened, flaked, canned) (1 cup) has 341 calories, which works out to 443 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Coconut meat (dried (desiccated), sweetened, flaked, canned) high in protein?
Not especially. It has 2.6 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, canned) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20β50 g per day.
How much sodium is in Coconut meat (dried (desiccated), sweetened, flaked, canned)?
15 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
