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Coconut Nutrition Facts

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

Calories in Coconut
Nuts, coconut meat, raw
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
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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
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
Cholesterol:~
Phytosterols:21.15 mg
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:6.85 g
Dietary Fiber:4.05 g
Sugars Total:2.80 g
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:1.50 g
Essential amino acids
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
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:~
Saturated fatty acids
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]:~
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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