Coconut Calories

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Summary
Vitamins
Minerals
Sterols
Carbohydrates
Proteins
Fats
Other

	Nuts, coconut meat, raw
	1 1
	159 calories in Coconut, 1 piece (2" x 2" x 1/2")
	1 piece = 45g ≈ 0.099lb ≈ 1.59oz
	3.54 calories / gram
	4 Weight Watchers points


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Calorie Sources:	79% fats; 18% carbohydrates; 3% proteins
Fats:	15.07 g (126 calories, 33% by weight)
Carbohydrates:	6.85 g (28 calories, 15% by weight)
Proteins:	1.50 g (5 calories, 3% by weight)
Alcohol:	~
Water:	21.15 g (47% by weight)

Fat Composition:	94% saturated; 5% monounsaturated; 1% polyunsaturated
Trans Fat :	~
Dietary Fiber:	4.05 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:	27.00 mcg
Vitamin B-2:	9 mcg
Vitamin B-3:	243 mcg
Vitamin B-5:	135 mcg
Vitamin B-6:	22.50 mcg
Vitamin B-9:	11.70 mcg
Food folate:	11.70 mcg
Dietary Folate Equivalent:	11.70 mcg
Folic acid:	~
Vitamin B-12:	~
Added Vitamin B-12:	~
Choline:	5.45 mg

Vitamin C:	1.49 mg

Vitamin D:	0
Vitamin D2 (ergocalciferol):	~
Vitamin D3 (cholecalciferol):	~
Vitamin D (D2 + D3):	~

Vitamin E:	108.00 mcg
Added α-Tocopherol:	~
β-Tocopherol:	~
δ-Tocopherol:	~
γ-Tocopherol:	238.50 mcg

Vitamin K:	0.09 mcg

Calories in Coconut
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Calcium (Ca):	6.30 mg
Copper (Cu):	193.50 mcg
Fluoride (F):	~
Iron (Fe):	1.09 mg
Magnesium (Mg):	14.40 mg
Manganese (Mn):	675 mcg
Phosphorus (P):	50.85 mg
Potassium (K):	0.16 g
Selenium (Se):	4.55 mcg
Sodium (Na):	9 mg
Zinc (Zn):	495 mcg

Calories in Coconut
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Cholesterol:	~

Phytosterols:	21.15 mg
Campesterol:	~
Stigmasterol:	~
β-sitosterol:	~

Calories in Coconut
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Carbohydrates Total:	6.85 g

Dietary Fiber:	4.05 g

Sugars Total:	2.80 g
Fructose:	~
Galactose:	~
Glucose/Dextrose:	~
Lactose:	~
Maltose:	~
Sucrose:	~

Starch:	~

Calories in Coconut
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Essential amino acids
Proteins Total:	1.50 g

Phenylalanine:	72 mg
Leucine:	0.11 g
Methionine:	27.00 mg
Lysine:	63 mg
Isoleucine:	58.50 mg
Valine:	90 mg
Threonine:	54.00 mg
Tryptophan:	13.50 mg
Histidine:	31.50 mg
Arginine:	0.24 g

Non-essential amino acids
Alanine:	76.50 mg
Aspartic acid:	0.14 g
Betaine:	~
Cystine:	27.00 mg
Glutamic acid:	0.34 g
Glycine:	67.50 mg
Hydroxyproline:	~
Proline:	58.50 mg
Serine:	76.50 mg
Tyrosine:	45 mg

Calories in Coconut
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Saturated fatty acids
Fats Total:	15.07 g

Saturated fatty acids:	13.36 g
Monounsaturated fatty acids:	0.64 g
Polyunsaturated fatty acids:	0.16 g

Trans fatty acids:	~
Trans-monoenoic:	~
Trans-polyenoic:	~

Butanoic/Butyric [4:0]:	~
Hexanoic/Caproic [6:0]:	85.50 mg
Octanoic/Caprylic [8:0]:	1.05 g
Decanoic/Capric [10:0]:	0.84 g
Dodecanoic/Lauric [12:0]:	6.68 g
Tridecanoic [13:0]:	~
Tetradecanoic/Myristic [14:0]:	2.64 g
Pentadecanoic [15:0]:	~
Hexadecanoic/Palmitic [16:0]:	1.27 g
Heptadecanoic/Margaric [17:0]:	~
Octadecanoic/Stearic [18:0]:	0.78 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]:	0.64 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]:	0.16 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:	0.44 g
Caffeine:	~
Theobromine:	~

Product Type:	Coconut

Weight Watchers Points:	4 point(s)

Atkins Diet (Induction) Rating:	2 / 10
Atkins Diet (Maintanence) Rating:	4 / 10
Zone Diet Rating:	0 / 10

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

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Coconut Nutrition Facts

159 calories in 1 piece (2" x 2" x 1/2")