Coconut Calories

Calorie Counter » Foods » Nut and Seed Products » Calories in Coconut
	Coconut Nutrition Facts 354 calories in 100 g Search for foods...	Live queries: Ursus - 3 results Mozarella - 7 results Snow Peas - 6 results Calories in Anchovies - 1 result

Summary
Vitamins
Minerals
Sterols
Carbohydrates
Proteins
Fats
Other

	Nuts, coconut meat, raw
	1 1
	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

Related Foods:	Calories in Breadfruit Seeds Calories in Cashews Calories in Chestnuts Calories in Coconut Milk Calories in Cottonseeds Calories in Mustard Seeds Nuts, chestnuts, european, raw, peeled Calories in Sprouted Alfalfa Seeds

Calories in Coconut
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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

Calories in Coconut
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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

Calories in Coconut
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Cholesterol:	~

Phytosterols:	47 mg
Campesterol:	~
Stigmasterol:	~
β-sitosterol:	~

Calories in Coconut
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Carbohydrates Total:	15.23 g

Dietary Fiber:	9 g

Sugars Total:	6.23 g
Fructose:	~
Galactose:	~
Glucose/Dextrose:	~
Lactose:	~
Maltose:	~
Sucrose:	~

Starch:	~

Calories in Coconut
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Essential amino acids
Proteins Total:	3.33 g

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

Calories in Coconut
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Saturated fatty acids
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:	~

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]:	~

Calories in Coconut
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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?...	Figs were one of the fruit most often eaten by the ancient Greeks and Romans.

Related:	Nuts, chestnuts, european, boiled and steamed Nuts, coconut meat, dried (desiccated), not sweetened

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Coconut Nutrition Facts

354 calories in 100 g