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Food · Nut and Seed Products

Coconut meat nutrition facts

A typical portion of coconut meat (1 piece; 45 g, raw) has 160 calories and 1g of protein (USDA FoodData Central). USDA lists 7 descriptions of it: per 100 g they range from 354 calories (nuts, raw) to 684 (nuts, dried, creamed).

Nutrition Facts

Serving size1 piece (45g)
Amount per serving
Calories160
% Daily Value*
Total Fat 15g19%
Saturated Fat 13g67%
Trans Fat not declared
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 7g2%
Dietary Fiber 4g14%
Total Sugars 3g
Includes Added Sugars not declared
Protein 1g3%
Vitamin D 0mcg0%
Calcium 10mg0%
Iron 1.1mg6%
Potassium 160mg3%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Nuts, coconut meat, raw, scaled to the portion. Check the USDA record.

Protein per 100 g
3.3g
more than 32% of 8,218 USDA reference foods
Calories per 100 g
354
more than 80% of reference foods
Sodium per 100 g
20mg
more than 22% of reference foods

1 piece weighs 45 g in USDA's record for Nuts, coconut meat, raw (FDC 170169).

Where the calories come from: 16% carbohydrate, 80% fat and 4% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Manganese0.7 mg in 1 piece (45 g), 29% of the Daily Value
  • Copper0.2 mg in 1 piece (45 g), 22% of the Daily Value

Source: USDA FoodData Central (FDC 170169), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of coconut meat USDA describes

Creamed has the most calories per 100 g (684); the fewest: Raw (354)

Calories per 100 g by USDA description of coconut meatRaw354Not sweetened660Creamed684Toasted592Canned443Packaged456Shredded501Calories per 100 g by USDA description of coconut meatRaw354Not sweetened660Creamed684Toasted592Canned443Packaged456Shredded501Calories per 100 g by USDA description of coconut meatRaw354Not sweetened660Creamed684Toasted592Canned443Packaged456Shredded501Calories per 100 g by USDA description of coconut meatRaw354Not sweetened660Creamed684Toasted592Canned443Packaged456Shredded501Calories per 100 g by USDA description of coconut meatRaw354Not sweetened660Creamed684Toasted592Canned443Packaged456Shredded501Calories per 100 g by USDA description of coconut meatRaw354Not sweetened660Creamed684Toasted592Canned443Packaged456Shredded501Calories per 100 g by USDA description of coconut meatRaw354Not sweetened660Creamed684Toasted592Canned443Packaged456Shredded501Calories per 100 g by USDA description of coconut meatRaw354Not sweetened660Creamed684Toasted592Canned443Packaged456Shredded501Calories per 100 g by USDA description of coconut meatRaw354Not sweetened660Creamed684Toasted592Canned443Packaged456Shredded501
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 7 USDA descriptions of coconut meat, per 100 g
USDA descriptionCaloriesProteinFatSodium
Nuts, coconut meat, raw3543.3 g33.5 g20 mg
Nuts, coconut meat, dried (desiccated), not sweetened6606.9 g64.5 g37 mg
Nuts, coconut meat, dried (desiccated), creamed6845.3 g69.1 g37 mg
Nuts, coconut meat, dried (desiccated), toasted5925.3 g47 g37 mg
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned4433.4 g31.7 g20 mg
Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged4563.1 g28 g285 mg
Nuts, coconut meat, dried (desiccated), sweetened, shredded5012.9 g35.5 g262 mg

Every nutrient in this record (92)

The portion is 1 piece (45 g); % DV is for that portion.

Energy, macronutrients and sugars (13)
NutrientPer portionPer 100 g% DV
Protein1.50 g3.33 g3%
Total lipid (fat)15.1 g33.5 g19%
Carbohydrate, by difference6.85 g15.2 g2%
Ash0.44 g0.97 g
Energy159 kcal354 kcal
Alcohol, ethyl0 g0 g
Water21.1 g47.0 g
Total Sugars2.80 g6.23 g
Fiber, total dietary4.05 g9.00 g14%
Cholesterol0 mg0 mg0%
Fatty acids, total saturated13.4 g29.7 g67%
Fatty acids, total monounsaturated0.64 g1.43 g
Fatty acids, total polyunsaturated0.16 g0.37 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca6.30 mg14.0 mg0%
Iron, Fe1.09 mg2.43 mg6%
Magnesium, Mg14.4 mg32.0 mg3%
Phosphorus, P50.9 mg113 mg4%
Potassium, K160 mg356 mg3%
Sodium, Na9.00 mg20.0 mg0%
Zinc, Zn0.50 mg1.10 mg5%
Copper, Cu0.20 mg0.43 mg22%
Manganese, Mn0.68 mg1.50 mg29%
Selenium, Se4.54 µg10.1 µg8%
Vitamins (29)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.11 mg0.24 mg1%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Tocopherol, beta0 mg0 mg
Tocopherol, gamma0.24 mg0.53 mg
Tocopherol, delta0 mg0 mg
Tocotrienol, alpha0.66 mg1.46 mg
Tocotrienol, beta0 mg0 mg
Vitamin C, total ascorbic acid1.49 mg3.30 mg2%
Thiamin0.030 mg0.066 mg2%
Riboflavin0.0090 mg0.020 mg1%
Niacin0.24 mg0.54 mg2%
Pantothenic acid0.14 mg0.30 mg
Vitamin B-60.024 mg0.054 mg1%
Folate, total11.7 µg26.0 µg
Vitamin B-120 µg0 µg0%
Choline, total5.45 mg12.1 mg1%
Vitamin K (phylloquinone)0.090 µg0.20 µg0%
Folic acid0 µg0 µg
Folate, food11.7 µg26.0 µg
Folate, DFE11.7 µg26.0 µg3%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.018 g0.039 g
Threonine0.054 g0.12 g
Isoleucine0.059 g0.13 g
Leucine0.11 g0.25 g
Lysine0.066 g0.15 g
Methionine0.028 g0.062 g
Cystine0.030 g0.066 g
Phenylalanine0.076 g0.17 g
Tyrosine0.046 g0.10 g
Valine0.091 g0.20 g
Arginine0.25 g0.55 g
Histidine0.035 g0.077 g
Alanine0.076 g0.17 g
Aspartic acid0.15 g0.33 g
Glutamic acid0.34 g0.76 g
Glycine0.071 g0.16 g
Proline0.062 g0.14 g
Serine0.077 g0.17 g
Fatty acids (20)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00.086 g0.19 g
SFA 8:01.06 g2.35 g
SFA 10:00.84 g1.86 g
SFA 12:06.69 g14.9 g
SFA 14:02.64 g5.87 g
SFA 16:01.28 g2.84 g
SFA 18:00.78 g1.73 g
MUFA 18:10.64 g1.43 g
PUFA 18:20.16 g0.37 g
PUFA 18:30 g0 g
PUFA 20:40 g0 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10 g0 g
PUFA 18:40 g0 g
MUFA 20:10 g0 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g
Phytosterols21.1 mg47.0 mg

Source: USDA FoodData Central, FDC 170169: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in coconut meat?

160 in 1 piece (45 g) of raw; 354 to 684 per 100 g across USDA's descriptions.

How much protein is in coconut meat?

1g in 1 piece; 3.3 g per 100 g.

How much sodium is in coconut meat?

10mg in 1 piece; 20 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov