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Coconut meat (dried (desiccated), sweetened, shredded)
Fruits

Coconut meat (dried (desiccated), sweetened, shredded) nutrition facts

Per 1 cup, shredded · 93 g

Calories
466
23%
of a 2,000 cal day
  • Protein
    2.7g
    2% of calories
  • Carbs
    44g
    37% of calories
  • Fat
    33g
    61% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Coconut meat (dried (desiccated), sweetened, shredded) (1 cup, shredded, 93 g) has 466 calories, with 2.7 g of protein, 44 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (61% of calories). It is high in iron (22% DV), copper (32% DV) and manganese (100% DV). Keep an eye on saturated fat, which provides 146% of the daily value.

Per 100 g
501cal
high energy density
Protein per 100 cal
0.6g
Net carbs
40g
carbs minus fiber
Fiber
4.2g
40 g sugar

High in

20%+ of the daily value

  • Iron22%
  • Copper32%
  • Manganese100%
  • Selenium28%

Good source of

10–19% of the daily value

  • Dietary fiber15%
  • Vitamin B619%
  • Pantothenic acid13%
  • Magnesium11%
  • Phosphorus14%
  • Zinc15%

Watch

20%+ of the daily value

  • Saturated fat146%

Vitamins & minerals

Amounts for 1 cup, shredded (93 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C1 mg
1%
Vitamin D0 μg
0%
Vitamin E0.4 mg
2%
Vitamin K0.3 μg
0%
Thiamine0 mg
2%
Riboflavin (B2)0 mg
1%
Niacin0.4 mg
3%
Vitamin B60.3 mg
19%
Folate (B9)7 μg
2%
Vitamin B120 μg
0%
Pantothenic acid1 mg
13%
Choline18 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium14 mg
1%
Iron2 mg
22%
Potassium313 mg
7%
Magnesium47 mg
11%
Phosphorus100 mg
14%
Zinc2 mg
15%
Copper0.3 mg
32%
Manganese2 mg
100%
Selenium16 μg
28%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha carotene0 μg—
Arginine0.4 g—
Aspartic acid0.3 g—
Beta carotene0 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.1 g—
Isoleucine0.1 g—
Leucine0.2 g—
Lycopene0 μg—
Lysine0.1 g—
Methionine0.1 g—
Monounsaturated fats1 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.4 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.2 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 466 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 88min
    Walking (3.5 mph)
  • 56min
    Cycling (moderate)
  • 39min
    Running (6 mph)
  • 66min
    Swimming laps

Common questions

How many calories are in Coconut meat (dried (desiccated), sweetened, shredded)?

One serving of Coconut meat (dried (desiccated), sweetened, shredded) (1 cup, shredded) has 466 calories, which works out to 501 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Coconut meat (dried (desiccated), sweetened, shredded) high in protein?

Not especially. It has 2.7 g of protein per serving, and protein supplies 2% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Coconut meat (dried (desiccated), sweetened, shredded) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 37% 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, shredded)?

244 mg per serving.

How much sugar is in Coconut meat (dried (desiccated), sweetened, shredded)?

40 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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