USDA Standard Reference · Nut and Seed Products
Nuts, coconut meat, raw
According to USDA FoodData Central (FDC ID 170169, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 354
- Caloriesmoderate density
- 3.3g
- Proteinmoderate · 7% DV
- 15.2g
- Carbsmoderate · 6% DV
- 33.5g
- Fathigh · 43% DV
Nuts, coconut meat, raw contains 354 calories per 100g according to USDA FoodData Central. It has 3.3g of protein, 33.5g of fat, and 15.2g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 29% of USDA whole foods
The verdict
Nuts, coconut meat, raw is fiber-rich, with 9.0g of dietary fiber per 100g.
- 3.3g
- protein per 100g
- Top 71%
- protein vs USDA whole foods
- 354
- calories per 100g
- 9.0g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Nuts, coconut meat, raw contains 354 calories per 100g, according to the USDA FoodData Central database. It provides 3.3g of protein, 33.5g of fat, and 15.2g of carbohydrates per 100g. Dietary fiber: 9.0g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Nuts, coconut meat, raw is catalogued there as FDC ID 170169, a usda standard reference entry, in the "Nut and Seed Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Nuts, coconut meat, raw reads as good fiber source, low sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Nut and Seed Products group for context.
Nutritional Value at a Glance
Nuts, coconut meat, raw is a fat-rich food; consider portion sizes if monitoring caloric intake.
At 32% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.
Allergen indicators
Our text scan flagged these FDA Big 9 major-allergen indicators in this product's name and brand description:
- Tree Nuts
Always verify with the physical package label. Our detection is a keyword scan over USDA-published product names and brand text, it is conservative-positive (flags likely allergens) but cannot guarantee completeness or accuracy. Manufacturers may reformulate without notice; consumers with anaphylaxis-risk allergies must rely on the FDA-mandated ingredient and allergen statement printed on the package itself.
Where the calories mostly come from
Values per 100g
Macro Breakdown
354 kcal = 18% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Nuts, coconut meat, raw compares to Nut and Seed Products
Per 100 g, against the average across all nut and seed products foods in USDA FoodData Central.
10% Higher in protein than 10% of nut and seed products on record, so look to leaner cuts for more protein.
Category averages computed live across the USDA Nut and Seed Products group. Compare against a specific food →
Where Nuts, coconut meat, raw ranks on protein
Its 3.3g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Nuts, coconut meat, raw vs every USDA reference food
USDA reference (whole) foods with a protein value
3 29th percentile higher than 29% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Nuts, coconut meat, raw sits among Nut and Seed Products
Plotted by protein and calorie percentile among the 139 Nut and Seed Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Nuts, coconut meat, raw: 12th protein percentile, 21st calorie percentile among Nut and Seed Products foods
Read the chart as text
- Nuts, coconut meat, dried (desiccated), creamed: Protein percentile 18, Calorie percentile 93
- Nuts, chestnuts, japanese, roasted: Protein percentile 9, Calorie percentile 9
- Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program): Protein percentile 58, Calorie percentile 79
- Nuts, mixed nuts, oil roasted, with peanuts, with salt added: Protein percentile 72, Calorie percentile 66
- Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat): Protein percentile 63, Calorie percentile 66
- Nuts, formulated, wheat-based, all flavors except macadamia, without salt: Protein percentile 40, Calorie percentile 88
- Seeds, sesame seed kernels, toasted, with salt added (decorticated): Protein percentile 53, Calorie percentile 44
- Nuts, cashew nuts, dry roasted, with salt added: Protein percentile 46, Calorie percentile 50
- Nuts, pistachio nuts, dry roasted, with salt added: Protein percentile 82, Calorie percentile 46
- Seeds, cottonseed flour, low fat (glandless): Protein percentile 99, Calorie percentile 17
- Seeds, sesame seeds, whole, roasted and toasted: Protein percentile 53, Calorie percentile 43
- Seeds, sunflower seed flour, partially defatted: Protein percentile 97, Calorie percentile 16
- Nuts, beechnuts, dried: Protein percentile 22, Calorie percentile 53
- Nuts, chestnuts, chinese, boiled and steamed: Protein percentile 8, Calorie percentile 4
- Nuts, coconut milk, raw (liquid expressed from grated meat and water): Protein percentile 6, Calorie percentile 13
- Nuts, hickorynuts, dried: Protein percentile 39, Calorie percentile 90
- Nuts, pecans: Protein percentile 32, Calorie percentile 94
- Nuts, walnuts, english: Protein percentile 45, Calorie percentile 89
- Seeds, sesame flour, high-fat: Protein percentile 93, Calorie percentile 37
- Seeds, pumpkin and squash seed kernels, dried: Protein percentile 92, Calorie percentile 42
- Seeds, sesame meal, partially defatted: Protein percentile 53, Calorie percentile 44
- Nuts, acorn flour, full fat: Protein percentile 26, Calorie percentile 34
- Nuts, cashew nuts, dry roasted, without salt added: Protein percentile 46, Calorie percentile 50
- Nuts, chestnuts, european, dried, unpeeled: Protein percentile 23, Calorie percentile 27
- Nuts, coconut meat, raw: Protein percentile 12, Calorie percentile 21
Read the chart
Nuts, coconut meat, raw ranks at the 12th percentile for protein and the 21st percentile for calories among Nut and Seed Products foods (n=139).
- Nuts, coconut meat, dried (desiccated), creamed: 18th protein percentile, 93rd calorie percentile
- Nuts, chestnuts, japanese, roasted: 9th protein percentile, 9th calorie percentile
- Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program): 58th protein percentile, 79th calorie percentile
- Nuts, mixed nuts, oil roasted, with peanuts, with salt added: 72nd protein percentile, 66th calorie percentile
- Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat): 63rd protein percentile, 66th calorie percentile
- Nuts, formulated, wheat-based, all flavors except macadamia, without salt: 40th protein percentile, 88th calorie percentile
- Seeds, sesame seed kernels, toasted, with salt added (decorticated): 53rd protein percentile, 44th calorie percentile
- Nuts, cashew nuts, dry roasted, with salt added: 46th protein percentile, 50th calorie percentile
- Nuts, pistachio nuts, dry roasted, with salt added: 82nd protein percentile, 46th calorie percentile
- Seeds, cottonseed flour, low fat (glandless): 99th protein percentile, 17th calorie percentile
- Seeds, sesame seeds, whole, roasted and toasted: 53rd protein percentile, 43rd calorie percentile
- Seeds, sunflower seed flour, partially defatted: 97th protein percentile, 16th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 15.2 G | 6% |
| Energy | 354 KCAL | |
| Fiber, total dietary | 9.0 G | 32% |
| Protein | 3.3 G | 7% |
| Total Sugars | 6.2 G | |
| Total lipid (fat) | 33.5 G | 43% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 0.97 G | |
| Caffeine | 0 MG | |
| Energy | 1481.0 kJ | |
| Theobromine | 0 MG | |
| Water | 47.0 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 12 MG | |
| Folate, DFE | 26.0 UG | |
| Folate, food | 26.0 UG | |
| Folate, total | 26.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 1 MG | |
| Pantothenic acid | 0 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 3 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (phylloquinone) | 0.2 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 14 MG | 1% |
| Iron, Fe | 2 MG | 14% |
| Potassium, K | 356 MG | 8% |
| Sodium, Na | 20 MG | 1% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 0.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 32 MG | |
| Manganese, Mn | 2 MG | |
| Phosphorus, P | 113 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 10.1 UG | |
| Vitamin A, IU | 0 IU | |
| Vitamin A, RAE | 0.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 0 MG | |
| Zinc, Zn | 1 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 29.7 G | 148% |
| Fatty acids, total monounsaturated | 1.4 G | |
| Fatty acids, total polyunsaturated | 0.37 G | |
| MUFA 16:1 | 0.00 G | |
| MUFA 18:1 | 1.4 G | |
| MUFA 20:1 | 0.00 G | |
| MUFA 22:1 | 0.00 G | |
| PUFA 18:2 | 0.37 G | |
| PUFA 18:3 | 0.00 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:4 | 0.00 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| Phytosterols | 47 MG | |
| SFA 10:0 | 1.9 G | |
| SFA 12:0 | 14.9 G | |
| SFA 14:0 | 5.9 G | |
| SFA 16:0 | 2.8 G | |
| SFA 18:0 | 1.7 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.19 G | |
| SFA 8:0 | 2.3 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.17 G | |
| Arginine | 0.55 G | |
| Aspartic acid | 0.33 G | |
| Cystine | 0.07 G | |
| Glutamic acid | 0.76 G | |
| Glycine | 0.16 G | |
| Histidine | 0.08 G | |
| Isoleucine | 0.13 G | |
| Leucine | 0.25 G | |
| Lysine | 0.15 G | |
| Methionine | 0.06 G | |
| Phenylalanine | 0.17 G | |
| Proline | 0.14 G | |
| Serine | 0.17 G | |
| Threonine | 0.12 G | |
| Tryptophan | 0.04 G | |
| Tyrosine | 0.10 G | |
| Valine | 0.20 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 0.0 UG | |
| Tocopherol, beta | 0 MG | |
| Tocopherol, delta | 0 MG | |
| Tocopherol, gamma | 1 MG | |
| Tocotrienol, alpha | 1 MG | |
| Tocotrienol, beta | 0 MG |
Key takeaways
- Nuts, coconut meat, raw delivers 3.3g of protein per 100g, more than 29% of USDA whole foods. See the protein ranking
- It carries 354 calories per 100g - below the nut and seed products average of 498. Compare nut and seed products
- Based on its per-100g profile, it fits good fiber source, low sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Nuts, coconut cream, canned, sweetened
Seeds, cottonseed flour, partially defatted (glandless)
Nuts, chestnuts, japanese, dried
Nuts, ginkgo nuts, dried
Nuts, chestnuts, chinese, dried
Seeds, safflower seed meal, partially defatted
→ Compare Nuts, coconut meat, raw side-by-side with Nuts and Seeds
Similar Protein Content
Other foods in Nut and Seed Products closest to 3.3g protein per 100g, useful for protein-matched substitutions.
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned
Nuts, chestnuts, european, roasted
Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged
Nuts, coconut cream, raw (liquid expressed from grated meat)
Nuts, chestnuts, japanese, roasted
Nuts, coconut meat, dried (desiccated), sweetened, shredded
Frequently Asked Questions
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More in This Category
Other foods in Nut and Seed Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 170169) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.