Nuts, coconut meat, dried (desiccated), not sweetened
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1.5 MG | 2% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.8 MG | 16% | |
| Vitamin B-6 | 0.3 MG | 18% | |
| Folate, total | 9 UG | 2% | |
| Choline, total | 22.1 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.3 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 26 MG | 2% | |
| Iron, Fe | 3.3 MG | 18% | |
| Magnesium, Mg | 90 MG | 21% | |
| Phosphorus, P | 206 MG | 16% | |
| Potassium, K | 543 MG | 12% | |
| Sodium, Na | 37 MG | 2% | |
| Zinc, Zn | 2.0 MG | 18% | |
| Copper, Cu | 0.8 MG | 88% | |
| Manganese, Mn | 2.7 MG | 119% | |
| Selenium, Se | 18.5 UG | 34% |
Nutrition Highlights
- High in dietary fiber (16.3g per 100g), supporting digestive health.
- Good source of Magnesium, Mg (21% DV).
- Rich source of Copper, Cu (88% of Daily Value per 100g).
- Rich source of Manganese, Mn (119% of Daily Value per 100g).
- Good source of Selenium, Se (34% DV).
About Nuts, coconut meat, dried (desiccated), not sweetened
Coconut meat, when dried and unsweetened, is a nutrient-dense food that provides a concentrated source of energy and healthy fats. With 660 calories per 100 grams, it's particularly high in fat, primarily in the form of medium-chain triglycerides (MCTs), which are metabolized differently than other fats and may support energy production and metabolism. The 16.3 grams of dietary fiber per 100 grams make it an excellent choice for digestive health, helping to promote regular bowel movements and support gut microbiome diversity. While it contains 6.9 grams of protein, coconut meat is not a complete protein source, lacking some essential amino acids, so it should be paired with other protein sources for optimal nutrition.
This versatile ingredient is commonly used in both sweet and savory dishes across various cuisines. In baking, it adds texture and flavor to cookies, cakes, and granola bars, while in cooking, it's often incorporated into curries, stir-fries, and tropical-inspired dishes. Many health-conscious individuals sprinkle it over yogurt, oatmeal, or smoothie bowls for added crunch and nutrition. Due to its high fat content and calorie density, portion control is important, especially for those monitoring their calorie intake. The unsweetened variety is preferable for those watching their sugar consumption, as it contains no added sugars while still providing natural sweetness and rich flavor.
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