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Coconut Nutrition Facts

354 calories in 100 g

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
Related Foods: Calories in Acorn
Calories in Breadnut Tree Seeds
Calories in Cottonseeds
Calories in Japanese Chestnuts
Calories in Mustard Seeds
Calories in Pistachios
Calories in Pumpkin Seeds
Calories in Watermelon Seeds
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?...Blueberries are a good source of Vitamin C and fiber.
Related: Nuts, chestnuts, european, boiled and steamed
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