Nuts, coconut meat, raw

Nutrition Summary

Calories 354

per 100g

Fat 33.49g

per 100g

Carbs 15.23g

per 100g

Protein 3.33g

per 100g


  • Low in sodium
  • No cholesterol


  • High in saturated fatty acids

Additional info:

  • High in lipids
  • High in alpha tocotrienol

Other common serving sizes:

Serving Size Calories

Some quick facts about "Nuts, coconut meat, raw"

  • It belongs to the "Nut and Seed Products" food group.
  • Its scientific name (given for the least processed form of the food - usually raw) is "Cocos nucifera".
  • Please note that its inedible parts are: "Shells (brown), skin, water".
  • 354 calories per 100g of "Nuts, coconut meat, raw" amount to 18% of a daily intake of 2000 calories, but your daily values may be higher or lower depending on your calorie needs.
  • It is used in the USDA food and nutrient database for dietary studies.
Main Nutrition Facts per 100g
Calories 354Kcal (1481.14kJ)
Calories from fat 280.3113Kcal (1172.82kJ)
Saturated fatty acids 29.698g
Cholesterol 0mg
Sodium 20mg
Total Sugars 6.23g
Total Dietary Fiber 9g
Calcium 14mg
Potassium 356mg
Food Energy per 100g
Calories 354Kcal (1481.14kJ)
Calories from fat 280.3113Kcal (1172.82kJ)
Calories from carbohydrate 61.9861Kcal (259.35kJ)
Calories from protein 11.5551Kcal (48.35kJ)
Fats & Fatty Acids per 100g
Total Fat 33.49g
Saturated fatty acids 29.698g
Polyunsaturated fatty acids 0.366g
Monounsaturated fatty acids 1.425g
Carbohydrates per 100g
Carbohydrate by difference 15.23g
Total Dietary Fiber 9g
Total Sugars 6.23g
Protein & Amino Acids per 100g
Protein 3.33g
Tryptophan 0.03g
Threonine 0.12g
Isoleucine 0.13g
Leucine 0.24g
Lysine 0.14g
Methionine 0.06g
Cystine 0.06g
Phenylalanine 0.16g
Tyrosine 0.1g
Valine 0.2g
Arginine 0.54g
Histidine 0.07g
Alanine 0.17g
Aspartic acid 0.32g
Glutamic acid 0.76g
Glycine 0.15g
Proline 0.13g
Serine 0.17g
Vitamins per 100g
Vitamin A 0iu
Vitamin A (retinol activity equivalents) 0μg
Retinol 0μg
Alpha Carotene 0μg
Beta Carotene 0μg
Beta Cryptoxanthin 0μg
Lycopene 0μg
Lutein + Zeazanthin 0μg
Vitamin B1 (Thiamin) 0.066mg
Vitamin B2 (Riboflavin) 0.02mg
Vitamin B3 (Niacin) 0.54mg
Vitamin B5 (Pantothenic Acid) 0.3mg
Vitamin B6 0.054mg
Vitamin B12 0μg
Vitamin C 3.3mg
Vitamin E (alpha-tocopherol) 0.24mg
Vitamin D 0μg
Vitamin D 0iu
Vitamin K (phylloquinone) 0.2μg
Total Folate 26μg
Vitamin B9 (Folic Acid) 0μg
Food Folate 26μg
Folate (dietary folate equivalents) 26μg
Total Choline 12.1mg
Minerals per 100g
Calcium 14mg
Iron 2.43mg
Magnesium 32mg
Phosphorus 113mg
Potassium 356mg
Sodium 20mg
Zinc 1.1mg
Copper 0.435mg
Manganese 1.5mg
Selenium 10.1μg
Sterols per 100g
Cholesterol 0mg
Phytosterols 47mg
Other Nutriens per 100g
Water 46.99g
Alcohol (ethyl) 0g
Caffeine 0mg
Theobromine 0mg
Ash 0.97g

Eating Healthily

Whether you're trying to lose weight, have more energy, increase lean muscle mass, or prevent disease, a healthy diet can help you achieve these goals. However, many people are not sure how to go about eating healthily at all. Sure, you've heard of macronutrients (fats, proteins, carbohydrates), but how can you use a food label to help determine your best dietary choices?


Here's how can help you

Our website aims to help you understand your own dietary needs and to facilitate healthy dietary choices. We offer a database of the nutrient composition of virtually every food - prepared items, packaged foods, ingredients, and more.

You can use listings as a guide to help you plan meals, count daily calories, and keep track of the ratio of carbohydrates to fats and proteins. Whether you cook your own meals or rely on packaged reduced-calorie foods, our database can serve as a resource - there's no need to spend countless hours searching for nutritional information.

Of course, having information and knowing how to use it are two different things. It helps to have a basic understanding of macronutrients and how they work.


Carbohydrates are the body's preferred energy source. However, "preferred energy source" doesn't necessarily mean you need to make your diet consist primarily of carbohydrates, or that all carbohydrates are created equal. In today's society, carbs are ubiquitous, especially in pre-packaged foods. In particular, "Nuts, coconut meat, raw" contains 15.23g of carbs per 100g. While planning your diet it's important to understand the difference between refined carbohydrates which are energy dense and have a low nutrient composition, and the more nutritious whole grain or complex carbohydrates.

A simplified version of this concept is the fact that complex carbohydrates tend to be better nutritional choices. Complex carbohydrates are less processed than refined carbohydrates. Essentially refined carbohydrates provide energy with little nutritional value. Whereas complex carbohydrates and wholegrains contain vitamins, minerals and fiber and have many beneficial health effects.

While an apple and a lollipop both contain carbohydrates, the lollipop is made primarily of refined sugars. The apple, being closer to its natural state, provides a combination of carbohydrates and fiber as well as vitamins and minerals. When carbohydrates are combined with fiber, glucose is released into the blood stream at a slow and steady pace, providing more lasting energy. This is in contrast to the quick rush of glucose from foods high in refined carbohydrate and sugar.


As a general rule of thumb, carbohydrates in their natural state are more nutritious than those that are refined or altered. Whole grain items (pastas, breads, etc.) are usually healthier choices than white bread or pasta. This is because white flour has been processed to remove the outer layer of the grain, during this process much of the fiber and protein is also removed. Whole grain flour, as the name suggests, uses the entire grain of wheat and preserves its nutritional value.

In addition, when using labels, it's important to look under the "carbohydrates" section and read how many grams of carbohydrates (4 calories from carbohydrate = 1 gram) are comprised of sugars. However, when reading labels be mindful that some of the sugar content may come from added sugars and not from natural sources such as fruit. Added sugars are the kind of sugar you want to avoid - this means that sucrose has been artificially added to enhance flavor. For example, "Nuts, coconut meat, raw" contains 6.23g total sugars per 100g. Added sugar may significantly increase the calorie content of food with little nutritional value, to achieve or maintain a healthy weight try not to consume foods with refined or added sugars on a regular basis. Eating fruits also supplies the body with fiber and antioxidants - something adding table sugar doesn't accomplish. Vegetables have some carbohydrate, but they tend to have many micronutrients, antioxidants, and lots of fiber that can improve your well-being.

One other important thing to look for under the "carbohydrate" section of food labels is fiber content. Fiber assists in digestion and isn't metabolized in the same way that other carbohydrates are.

Unfortunately, the typical American diet contains a large amount of refined carbohydrates which can easily add a significant amount of calories to your total calorie intake, and may lead to you exceeding your total calorie requirements for the day. The other downside to consuming to many refined carbohydrates is that they typically leave you feeling less satisfied then complex carbohydrates. The reason for this is the refining process strips the grain of a large proportion of the fiber content, the fiber is what typically produces that feeling of fullness and satiety. Additionally, many of the beneficial vitamins and minerals are also lost during the refining process.


Protein is essential for all bodily functions as it provides the body with amino acids. Amino acids are the building blocks for all body tissues including muscle and organ tissue. Consuming protein with each meal can also leave you feeling fuller for a longer period of time. In particular, the protein contained in "Nuts, coconut meat, raw" is 3.33g.

egg proteins

Consuming protein after strength and/or resistance training can aid in muscle synthesis and help increase muscle mass, however simply eating extra protein will not increase muscle mass, protein consumption needs to be combined with regular exercise. Even if you're not a bodybuilder, adding on some lean muscle mass can help raise metabolism and burn fat. Those with more muscle have a higher resting metabolic rate, so even at rest, they burn more calories than those with less muscle.

Some important proteins that "Nuts, coconut meat, raw" contains are tryptophan 0.03g, lysine 0.14g, methionine 0.06g, phenylalanine 0.16g, tyrosine 0.1g, arginine 0.54g, alanine 0.17g, glycine 0.15g and proline 0.13g (values are calculated per 100g). Whether you're eating protein to drop fat, gain muscle, or both, it's important to seek out lean protein, or protein that has very little fat. Some fat is important (see the next section), but the type of fat matters greatly, so not all high-fat proteins are equally healthy. Some examples of lean protein include skinless chicken, tuna fish, tilapia, extra-lean ground beef, egg whites, low-fat or fat free Greek yogurt and cottage cheese, and tofu.

While reading a label, be sure to check the ratio of protein to fat. In lean proteins, there is substantially more protein than fat (as an example, egg whites have zero fat but plenty of protein).


Vitamins are essential to good health and wellbeing. Vitamins play a key role in virtually all physiological processes occurring within the body. For example, "Nuts, coconut meat, raw" contains 0μg of vitamin D which can aid in calcium absorption and 3.3mg of vitamin C which can aid in iron absorption and plays a role in collagen formation. A healthy balanced diet with plenty of wholegrains, vegetables and fruits will ensure you are receiving an adequate amount of vitamins to help your body perform at its best. Vitamins are micronutrients which are important for our bones, skin and organs. Plus, they play a significant role in resistance to infections and diseases.

Furthermore, we can categorize vitamins into water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins as the name suggests dissolve in water, because of this they cannot be stored in the body and need to be consumed regularly. The B group vitamins are an example of water-soluble vitamins. The B group vitamins are B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 and B12. "Nuts, coconut meat, raw" contains thiamin (B1) 0.066mg, riboflavin (B2) 0.02mg, niacin (B3) 0.54mg, pantothenic acid (B5) 0.3mg, B6 0.054mg and B12 0μg. These vitamins are responsible for releasing and producing energy, building proteins and cells.


Fat-soluble vitamins are stored within the body and are not excreted as easily as water-soluble vitamins; this is due to their inability to be absorbed in water. The bodies’ ability to store fat-soluble vitamins allows them to be released into circulation when required, aiding in numerous bodily functions including bone formation, vision and blood coagulation. However, this also means they are able to reach toxic levels if over consumed, for example when consuming supplements unnecessarily or in high doses.

In particular, "Nuts, coconut meat, raw" contains 0μg of vitamin A (retinol activity equivalents) which is responsible not only for vision, but also cellular growth and development and immune function. There are two major dietary sources of vitamin A, the plant sources beta-carotene and other carotenes can be found in dark green vegetables and orange and red fruits. Retinol is the vitamin A found in animal foods such as liver, eggs, dairy and fatty fish. Those parts of Vitamin A in "Nuts, coconut meat, raw" are Retinol 0μg, Alpha Carotene 0μg, Beta Carotene 0μg, Beta Cryptoxanthin 0μg, Lycopene 0μg and Lutein+Zeazanthin 0μg.

Also Vitamins such as D and E are responsible for several functions of our body and help vitamin A with their action. For example, Vitamin D aids in for bone formation and Vitamin E acts as an antioxidant and is critical for nerve and muscle function. In "Nuts, coconut meat, raw" there is Vitamin D 0μg and Vitamin E (alpha-tocopherol) 0.24mg.

Our bodies are very efficient at regulating internal stores of vitamins, a balanced healthy diet should provide you with sufficient vitamins. Supplements are generally unnecessary unless you are deficient in a specific vitamin or mineral. Without a diagnosed deficiency you should generally avoid vitamin supplementation as certain vitamins can accumulate to dangerous levels and have adverse side effects.


Fats are essential for normal body functioning and well-being. Omega-3 fatty acids and DHA support brain development and can support weight loss. In terms of fats, omega-3s are especially important, and some studies suggest that they can help to alleviate depression. First of all, you can gain calories from a variety of nutrients which are important for our metabolism. fatsIn particular, the calories (354Kcal) that are contained in "Nuts, coconut meat, raw" are separated in calories from fat (280.3113Kcal), from carbohydrate (61.9861Kcal) and from protein (11.5551Kcal). It also contains fatty acids which can be categorized in fats (total) 33.49g, saturated fats 29.698g, polyunsaturated fats 0.366g and monounsaturated fats 1.425g. Omega-3s can be found in salmon and other fatty fish, and they're also found in eggs.

You may have heard the old saying that fewer legs means meat is better for you. In general, fish and poultry are better than red meat. This is because many animal fats contain saturated fat, saturated fats can increase the risk of cardiovascular disease. When reading labels, the best fats are non-trans fats, unsaturated, and polyunsaturated fats.

It may be daunting to tackle food labels when you're unfamiliar with them, but a little research goes a long way when it comes to revolutionizing your diet. With some work, you'll be feeling (and looking) better in no time.

"Nuts, coconut meat, raw" Categories & Pros/Cons

"Nuts, coconut meat, raw" belongs to the "Nut and Seed Products" category. Its major pros are that it's low in sodium and it has no cholesterol. On the other hand, its major con is that it's high in saturated fatty acids. In addition, it's high in lipids and it's high in alpha tocotrienol.

How to burn 354 calories

Everyone's metabolism is responsible for converting food into energy. Being a natural process of our body, metabolism is better activated by exercise for burning calories. Some factors which define this process are body structure, sex and age.

How to burn caloriesFor example a 30 year old male about 176 lb and 5 feet & 10 inches according to "Centers for Disease Control & Prevention", can burn the 354 calories received by consuming "Nuts, coconut meat, raw" by running (7 mph) for 23 minutes or walking (3 mph) for 61 minutes or swimming (moderate) for 44 minutes or cycling (13 mph) for 30 minutes or playing basketball (on 1/2 court) for 32 minutes.

On the other hand, a 30 year old female about 150 lb and 5 feet & 6 inches according to "Centers for Disease Control & Prevention", can burn the 354 calories received by consuming "Nuts, coconut meat, raw" by running (6 mph) for 31 minutes or walking (3 mph) for 72 minutes or swimming (moderate) for 51 minutes or cycling (13 mph) for 36 minutes or dancing (modern) for 52 minutes.

In conclusion, exercising and eating fewer calories are a good combination for losing weight and gaining a healthy way of living.