Coconut Calories - 1 cup, shredded

Calorie Counter » Foods » Nut and Seed Products » Calories in Coconut
	Coconut Nutrition Facts 283 calories in 1 cup, shredded Search for foods...	Live queries: Cherry - 56 results Chinese - 37 results Big Mac - 2 results Octopus - 3 results

Summary
Vitamins
Minerals
Sterols
Carbohydrates
Proteins
Fats
Other

	Nuts, coconut meat, raw
	1 1
	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 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:	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

Calories in Coconut
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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

Calories in Coconut
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Cholesterol:	~

Phytosterols:	37.60 mg
Campesterol:	~
Stigmasterol:	~
β-sitosterol:	~

Calories in Coconut
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Carbohydrates Total:	12.18 g

Dietary Fiber:	7.20 g

Sugars Total:	4.98 g
Fructose:	~
Galactose:	~
Glucose/Dextrose:	~
Lactose:	~
Maltose:	~
Sucrose:	~

Starch:	~

Calories in Coconut
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Essential amino acids
Proteins Total:	2.66 g

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

Calories in Coconut
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Saturated fatty acids
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:	~

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]:	~

Calories in Coconut
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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?...	There are demonstrated links in eating green and yellow vegetables and lower risks of cancers of the lungs, stomach, large intestines and probably other sites. Try to eat at least five servings of fruits and vegetables each day. A serving is equal to a half cup, so you can easily include two servings in one meal.

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

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Coconut Nutrition Facts

283 calories in 1 cup, shredded