Summary
Calories
354
kcal / 100 g
Protein
3.3
g / 100 g
Carbohydrates
15.2
g / 100 g
Fat
33.5
g / 100 g
Where the energy comes from
- Protein 4%
- Carbohydrates 16%
- Fat 80%
100 grams of Coconut Meat (Fresh) contain 354 kcal, 3.3 g protein, 15.2 g carbohydrates and 33.5 g fat. 1 piece (45 g) has about 159 kcal.
Low sodiumHigh fiber
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Coconut Meat (Fresh) Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Vitamin C | 3.3 mg | 4% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 0.2 µg | 0% |
| Vitamin B1 (thiamin) | 0.066 mg | 6% |
| Vitamin B2 (riboflavin) | 0.02 mg | 1% |
| Vitamin B3 (niacin) | 0.54 mg | 3% |
| Vitamin B6 | 0.054 mg | 4% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 26 µg | 13% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 14 mg | 2% |
| Iron | 2.4 mg | 17% |
| Magnesium | 32 mg | 9% |
| Phosphorus | 113 mg | 16% |
| Potassium | 356 mg | 18% |
| Sodium | 20 mg | 1% |
| Zinc | 1.1 mg | 11% |
| Copper | 0.44 mg | 44% |
| Manganese | 1.5 mg | 75% |
| Selenium | 10.1 µg | 18% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 29.7 g |
| Monounsaturated fat | 1.4 g |
| Polyunsaturated fat | 0.37 g |
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains none of the 14 major EU allergens.
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the food itself; processed products may contain traces.
Data Source
Values are laboratory measurements from the U.S. Department of Agriculture (USDA) FoodData Central database.
USDA record: Nuts, coconut meat, raw. View on USDA
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Coconut Meat (Fresh)?
- 100 grams of Coconut Meat (Fresh) contain 354 kcal. 1 piece (45 g) has about 159 kcal.
- How much protein is in Coconut Meat (Fresh)?
- 100 grams contain 3.3 g of protein; 4% of its energy comes from protein.
- Is Coconut Meat (Fresh) gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Coconut Meat (Fresh) vegan?
- Yes, it contains no animal products.