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Coconut Nutrition Facts

283 calories in 1 cup, shredded

Calories in Coconut
Nuts, coconut meat, raw
283 calories in Coconut, 1 cup, shredded
1 cup, shredded = 80g ≈ 0.176lb ≈ 2.82oz
3.54 calories / gram
7 Weight Watchers points
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Calorie Sources:79% fats; 18% carbohydrates; 3% proteins
Fats:26.79 g (224 calories, 33% by weight)
Carbohydrates:12.18 g (50 calories, 15% by weight)
Proteins:2.66 g (9 calories, 3% by weight)
Alcohol:~
Water:37.59 g (47% by weight)
Fat Composition:94% saturated; 5% monounsaturated; 1% polyunsaturated
Trans Fat :~
Dietary Fiber:7.20 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
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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-1:48.00 mcg
Vitamin B-2:16.00 mcg
Vitamin B-3:432 mcg
Vitamin B-5:240 mcg
Vitamin B-6:40 mcg
Vitamin B-9:20.80 mcg
Food folate:20.80 mcg
Dietary Folate Equivalent:20.80 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:9.68 mg
Vitamin C:2.64 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:192.00 mcg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:424 mcg
Vitamin K:0.16 mcg
Calcium (Ca):11.20 mg
Copper (Cu):344 mcg
Fluoride (F):~
Iron (Fe):1.94 mg
Magnesium (Mg):25.60 mg
Manganese (Mn):1.20 mg
Phosphorus (P):90.40 mg
Potassium (K):0.28 g
Selenium (Se):8.08 mcg
Sodium (Na):16 mg
Zinc (Zn):880 mcg
Cholesterol:~
Phytosterols:37.60 mg
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:12.18 g
Dietary Fiber:7.20 g
Sugars Total:4.98 g
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:2.66 g
Essential amino acids
Phenylalanine:0.13 g
Leucine:0.19 g
Methionine:48.00 mg
Lysine:0.11 g
Isoleucine:0.10 g
Valine:0.16 g
Threonine:96.00 mg
Tryptophan:24.00 mg
Histidine:56.00 mg
Arginine:0.43 g
Non-essential amino acids
Alanine:0.14 g
Aspartic acid:0.26 g
Betaine:~
Cystine:48.00 mg
Glutamic acid:0.61 g
Glycine:0.12 g
Hydroxyproline:~
Proline:0.10 g
Serine:0.14 g
Tyrosine:80 mg
Fats Total:26.79 g
Saturated fatty acids:23.75 g
Monounsaturated fatty acids:1.14 g
Polyunsaturated fatty acids:0.29 g
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:0.15 g
Octanoic/Caprylic [8:0]:1.87 g
Decanoic/Capric [10:0]:1.49 g
Dodecanoic/Lauric [12:0]:11.88 g
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:4.69 g
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:2.26 g
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:1.38 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]:1.14 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]:0.29 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:0.78 g
Caffeine:~
Theobromine:~
Product Type:Coconut
Weight Watchers Points:7 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?...A tablespoon of olive oil contains about 120 calories and 14 grams total fat.
Related: Nuts, chestnuts, european, boiled and steamed
Nuts, coconut meat, dried (desiccated), not sweetened
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