How many calories are in raw coconut meat?

1 cup, shredded (80 g): 283 calories; protein: 2.7 g, carbohydrates: 12.2 g, fat: 26.8 g.

How much protein is in raw coconut meat?

3.3 g per 100 g. Its estimated share of calories is 4%, using 4 kcal per gram of protein.

How many net carbs are in raw coconut meat?

6.2 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Raw coconut meat

USDA name: Nuts, coconut meat, raw

283 calories in 1 cup, shredded (80 g). Per 100 g, protein: 3.3 g, carbohydrates: 15.2 g, fat: 33.5 g.

Serving

= 80 g

Raw coconut meat, 1 cup, shredded

283 calories

Protein: 2.7 g
Carbs: 12.2 g
Fat: 26.8 g
Fiber: 7.2 g
Sugars: 5 g

Nutrition Facts

Serving size1 cup, shredded (80 g)

Amount per serving
Calories283

% Daily Value*

Total Fat 26.8 g34%

Saturated Fat 23.8 g119%

Cholesterol 0 mg0%

Sodium 16 mg1%

Total Carbohydrate 12.2 g4%

Dietary Fiber 7.2 g26%

Total Sugars 5 g

Protein 2.7 g

Vitamin D 0 mcg0%

Calcium 11.2 mg1%

Iron 1.9 mg11%

Potassium 285 mg6%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

Folate5% 20.8 µg
Pantothenic acid (B5)5% 0.24 mg
Thiamin (B1)4% 0.053 mg
Vitamin C3% 2.6 mg
Niacin (B3)3% 0.43 mg
Vitamin B63% 0.043 mg
Choline2% 9.7 mg
Vitamin E1% 0.19 mg
Riboflavin (B2)1% 0.016 mg

Little or none: Vitamin K, Vitamin A, Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

Manganese52% 1.2 mg
Copper39% 0.35 mg
Selenium15% 8.1 µg
Iron11% 1.9 mg
Zinc8% 0.88 mg
Phosphorus7% 90.4 mg
Magnesium6% 25.6 mg
Potassium6% 285 mg
Calcium1% 11.2 mg
Sodium1% 16 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

Glutamic acid0.61 g
Arginine0.44 g
Aspartic acid0.26 g
Leucine•0.2 g
Valine•0.16 g
Serine0.14 g
Alanine0.14 g
Phenylalanine•0.14 g
Glycine0.13 g
Lysine•0.12 g
Proline0.11 g
Isoleucine•0.1 g
Threonine•0.097 g
Tyrosine0.082 g
Histidine•0.062 g
Cystine0.053 g
Methionine•0.05 g
Tryptophan•0.031 g

How it compares

Against other records in Nut and Seed Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

Calcium
Lower than 92%
Same value as 1 of 155 other records.
leastmost
Protein
Lower than 90%
Same value as 0 of 155 other records.
leastmost
Potassium
Lower than 88%
Same value as 0 of 155 other records.
leastmost
Carbohydrates
Lower than 82%
Same value as 0 of 155 other records.
leastmost
Calories
Lower than 81%
Same value as 0 of 155 other records.
leastmost
Sugars
Higher than 81%
Same value as 0 of 73 other records.
leastmost

Questions

How many calories are in raw coconut meat?: 1 cup, shredded (80 g): 283 calories; protein: 2.7 g, carbohydrates: 12.2 g, fat: 26.8 g.
How much protein is in raw coconut meat?: 3.3 g per 100 g. Its estimated share of calories is 4%, using 4 kcal per gram of protein.
How many net carbs are in raw coconut meat?: 6.2 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 95 reported nutrients, per 100 g+

Water	47 g
Energy	354 kcal
Energy	1,481 kj
Protein	3.3 g
Total lipid (fat)	33.5 g
Ash	0.97 g
Carbohydrate, by difference	15.2 g
Fiber, total dietary	9 g
Total Sugars	6.2 g
Calcium, Ca	14 mg
Iron, Fe	2.4 mg
Magnesium, Mg	32 mg
Phosphorus, P	113 mg
Potassium, K	356 mg
Sodium, Na	20 mg
Zinc, Zn	1.1 mg
Copper, Cu	0.43 mg
Manganese, Mn	1.5 mg
Selenium, Se	10.1 µg
Vitamin C, total ascorbic acid	3.3 mg
Thiamin	0.066 mg
Riboflavin	0.02 mg
Niacin	0.54 mg
Pantothenic acid	0.3 mg
Vitamin B-6	0.054 mg
Folate, total	26 µg
Folic acid	0 µg
Folate, food	26 µg
Folate, DFE	26 µg
Choline, total	12.1 mg
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	0 µg
Retinol	0 µg
Carotene, beta	0 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	0 iu
Lycopene	0 µg
Lutein + zeaxanthin	0 µg
Vitamin E (alpha-tocopherol)	0.24 mg
Vitamin E, added	0 mg
Tocopherol, beta	0 mg
Tocopherol, gamma	0.53 mg
Tocopherol, delta	0 mg
Tocotrienol, alpha	1.5 mg
Tocotrienol, beta	0 mg
Vitamin D (D2 + D3), International Units	0 iu
Vitamin D (D2 + D3)	0 µg
Vitamin K (phylloquinone)	0.2 µg
Fatty acids, total saturated	29.7 g
SFA 4:0	0 g
SFA 6:0	0.19 g
SFA 8:0	2.3 g
SFA 10:0	1.9 g
SFA 12:0	14.9 g
SFA 14:0	5.9 g
SFA 16:0	2.8 g
SFA 18:0	1.7 g
Fatty acids, total monounsaturated	1.4 g
MUFA 16:1	0 g
MUFA 18:1	1.4 g
MUFA 20:1	0 g
MUFA 22:1	0 g
Fatty acids, total polyunsaturated	0.37 g
PUFA 18:2	0.37 g
PUFA 18:3	0 g
PUFA 18:4	0 g
PUFA 20:4	0 g
PUFA 20:5 n-3 (EPA)	0 g
PUFA 22:5 n-3 (DPA)	0 g
PUFA 22:6 n-3 (DHA)	0 g
Cholesterol	0 mg
Phytosterols	47 mg
Tryptophan	0.039 g
Threonine	0.12 g
Isoleucine	0.13 g
Leucine	0.25 g
Lysine	0.15 g
Methionine	0.062 g
Cystine	0.066 g
Phenylalanine	0.17 g
Tyrosine	0.1 g
Valine	0.2 g
Arginine	0.55 g
Histidine	0.077 g
Alanine	0.17 g
Aspartic acid	0.33 g
Glutamic acid	0.76 g
Glycine	0.16 g
Proline	0.14 g
Serine	0.17 g
Alcohol, ethyl	0 g
Caffeine	0 mg
Theobromine	0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 170169, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.