Coconut Nutrition Facts

354 calories in 100 g

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Calories in Coconut
Nuts, coconut meat, raw
354 calories in Coconut, 100 g
100g ≈ 0.220lb ≈ 3.53oz
3.54 calories / gram
9 Weight Watchers points
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Calorie Sources:79% fats; 18% carbohydrates; 3% proteins
Fats:33.49 g (280 calories, 33% by weight)
Carbohydrates:15.23 g (62 calories, 15% by weight)
Proteins:3.33 g (12 calories, 3% by weight)
Alcohol:~
Water:46.99 g (47% by weight)
Fat Composition:94% saturated; 5% monounsaturated; 1% polyunsaturated
Trans Fat :~
Dietary Fiber:9 g (9% by weight)
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
1 cup, shredded
1 medium
1 piece (2" x 2" x 1/2")
Scientific Name:Cocos nucifera
Refuse:48 %
Refuse Description:Shells (brown), skin, water
Footnotes: From mature coconut.
Food Group:Nut and Seed Products
USDA #:12104
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Vitamin A:0 IU
Retinol:~
Retinol Activity Equivalent:~
α-Carotene:~
β-Carotene:~
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:60 mcg
Vitamin B-2:20 mcg
Vitamin B-3:540 mcg
Vitamin B-5:300 mcg
Vitamin B-6:50 mcg
Vitamin B-9:26 mcg
Food folate:26 mcg
Dietary Folate Equivalent:26 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:12.10 mg
Vitamin C:3.30 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:240 mcg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:530 mcg
Vitamin K:0.20 mcg
Calcium (Ca):14 mg
Copper (Cu):430 mcg
Fluoride (F):~
Iron (Fe):2.43 mg
Magnesium (Mg):32 mg
Manganese (Mn):1.50 mg
Phosphorus (P):0.11 g
Potassium (K):0.36 g
Selenium (Se):10.10 mcg
Sodium (Na):20 mg
Zinc (Zn):1.10 mg
Cholesterol:~
Phytosterols:47 mg
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:15.23 g
Dietary Fiber:9 g
Sugars Total:6.23 g
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:3.33 g
Essential amino acids
Phenylalanine:0.16 g
Leucine:0.24 g
Methionine:60 mg
Lysine:0.14 g
Isoleucine:0.13 g
Valine:0.20 g
Threonine:0.12 g
Tryptophan:30 mg
Histidine:70 mg
Arginine:0.54 g
Non-essential amino acids
Alanine:0.17 g
Aspartic acid:0.32 g
Betaine:~
Cystine:60 mg
Glutamic acid:0.76 g
Glycine:0.15 g
Hydroxyproline:~
Proline:0.13 g
Serine:0.17 g
Tyrosine:0.10 g
Fats Total:33.49 g
Saturated fatty acids:29.69 g
Monounsaturated fatty acids:1.42 g
Polyunsaturated fatty acids:0.36 g
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:0.19 g
Octanoic/Caprylic [8:0]:2.34 g
Decanoic/Capric [10:0]:1.86 g
Dodecanoic/Lauric [12:0]:14.85 g
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:5.86 g
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:2.83 g
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:1.73 g
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:~
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:1.42 g
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:0.36 g
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:~
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:0.97 g
Caffeine:~
Theobromine:~
Product Type:Coconut
Weight Watchers Points:9 point(s)
Atkins Diet (Induction) Rating:2 / 10
Atkins Diet (Maintanence) Rating:4 / 10
Zone Diet Rating:0 / 10
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Did you know?...When cooking any kind of strawberry dessert, add a splash of aged Balsamic vinegar to the recipe to enhance the flavor of the strawberries.
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