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Nuts, coconut meat, raw
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Nuts, coconut meat, raw

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Nutrition Facts
Serving Size
1 cup, shredded (80g)
Calories283
% Daily Value *
Total Fat 26.8g34%
Saturated Fat 23.8g119%
Trans Fat --g
Cholesterol 0mg0%
Sodium 16mg1%
Total Carbohydrate 12.2g4%
Dietary Fiber 7.2g26%
Total Sugars 5g10%
Includes --g Added Sugars--%
Protein 2.7g5%
Vitamin C 2.6mg3%
Vitamin D 0mcg0%
Iron 1.9mg11%
Calcium 11.2mg1%
Potassium 284.8mg6%
Phosphorus 90.4mg7%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
-- = missing data
Settings
  • Blood Sugar Index 0 Good
  • This food is low in carbohydrates and sugar relative to the fiber, protein, and fat. It is a good choice for maintaining healthy blood sugar levels.
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score -2.18
  • Inflammation Score 46
  • Amino Acid Score 6%
  • Potassium/Sodium 17.8
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 283 calories in Nuts, coconut meat, raw coming from 3% protein, 16% carbs, 81% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Nuts, coconut meat, raw. This food consists of 47.4% water, 3.4% protein, 15.4% carbs, 33.8% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight80g
Calories (kcal) 283 14%
Fat 26.8g 34%
Protein 2.7g 5%
Carbohydrate 12.2g 4%
Sugars 5g 10%
Fiber 7.2g 26%
Cholesterol 0mg 0%
Saturated Fats 23.8g 119%
Net-Carbs 5g
Trans Fatty Acids --g
Minerals
-- = missing data %DV
Weight80g
Calcium 11.2mg 1%
Iron, Fe 1.9mg 11%
Potassium, K 284.8mg 6%
Magnesium 25.6mg 6%
Phosphorus, P 90.4mg 7%
Sodium 16mg 1%
Zinc, Zn 0.88mg 8%
Copper, Cu 0.35mg 39%
Manganese 1.2mg 52%
Selenium, Se 8.1mcg 15%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight80g
Vitamin A, RAE 0mcg 0%
Vitamin C 2.6mg 3%
Thiamin (B1) 0.05mg 4%
Riboflavin (B2) 0.02mg 1%
Niacin (B3) 0.43mg 3%
Vitamin B5 (PA) 0.24mg 5%
Vitamin B6 0.04mg 3%
Biotin --mcg
Folate (B9) 20.8mcg 5%
Folic acid 0mcg 0%
Food Folate 20.8mcg 5%
Folate DFE 20.8mcg 5%
Choline 9.7mg 2%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 0mcg 0%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 0IU
Lycopene 0mcg
Lut + Zeaxanthin 0mcg
Vitamin E 0.19mg 1%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 0.16mcg 0%
Vitamin K1 --mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight80g
Water 37.6g
Ash 0.78g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -2.18
Carbs & Sugars
-- = missing data %DV
Weight80g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose --g
Glucose (Dextrose) --g
Fructose --g
Lactose --g
Maltose --g
Galactose --g
Starch --g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight80g
Total Monounsaturated 1.14g
Total Polyunsaturated 0.293g
Omega 3s 0g 0%
Omega 6s 0.293g 2%
Omega 3 to Omega 6 Ratio 0
Omega 6 to Omega 3 Ratio --
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid --g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0.153g
Caprylic Acid (8:0) 1.877g
Capric Acid (10:0) 1.491g
Lauric Acid (12:0) 11.886g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 4.693g
Pentadecanoic Acid (15:0) --g
Palmitic Acid (16:0) 2.271g
Margaric Acid (17:0) --g
Stearic Acid (18:0) 1.387g
Arachidic Acid (20:0) --g
Behenic Acid (22:0) --g
Lignoceric Acid (24:0) --g
Monounsaturated Fats
Myristoleic Acid (14:1) --g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 0g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 1.14g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.293g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) --g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols 0.038g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight80g
Essential Amino Acids
Histidine 62mg 9%
Isoleucine 105mg 7%
Leucine 198mg 7%
Lysine 118mg 6%
Methionine 50mg 7%
Phenylalanine 135mg 15%
Threonine 97mg 9%
Tryptophan 31mg 11%
Valine 162mg 9%
Conditionally Essential Amino Acids
Arginine 437mg
Cystine 53mg 18%
Glycine 126mg
Proline 110mg
Tyrosine 82mg 9%
Non-Essential Amino Acids
Alanine 136mg
Aspartic acid 260mg
Betaine --mg
Glutamic acid 609mg
Hydroxyproline --mg
Serine 138mg
Data Source
Nuts, coconut meat, raw
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.