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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
Related Foods: Calories in Cashew Butter
Calories in Coconut Cream
Calories in Cottonseeds
Calories in Mixed Nuts
Nuts, pistachio nuts, dry roasted, without salt added
Calories in Pistachios
Calories in Sprouted Alfalfa Seeds
Calories in Valencia Peanuts
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
Shorter URL for this page:http://calobonga.com/_2xk
Did you know?...Central and South America produce approximately 2/3 of the world's coffee supply. The main suppliers of coffee in the world are Brazil, Colombia and Vietnam, with Brazil contributing around 30% of the total.
Related: Nuts, chestnuts, european, boiled and steamed
Nuts, coconut meat, dried (desiccated), not sweetened
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