Nuts, coconut meat, raw
* 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 | 3.3 MG | 4% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 3% | |
| Folate, total | 26 UG | 7% | |
| Choline, total | 12.1 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.2 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 14 MG | 1% | |
| Iron, Fe | 2.4 MG | 14% | |
| Magnesium, Mg | 32 MG | 8% | |
| Phosphorus, P | 113 MG | 9% | |
| Potassium, K | 356 MG | 8% | |
| Sodium, Na | 20 MG | 1% | |
| Zinc, Zn | 1.1 MG | 10% | |
| Copper, Cu | 0.4 MG | 48% | |
| Manganese, Mn | 1.5 MG | 65% | |
| Selenium, Se | 10.1 UG | 18% |
Nutrition Highlights
- High in dietary fiber (9g per 100g), supporting digestive health.
- Good source of Copper, Cu (48% DV).
- Rich source of Manganese, Mn (65% of Daily Value per 100g).
About Nuts, coconut meat, raw
This tropical fruit is the edible flesh found inside the hard shell of a coconut. It's a nutrient-dense food that provides a rich source of healthy fats, particularly medium-chain triglycerides (MCTs), which are metabolized differently than other fats and may offer quick energy. With nearly 9 grams of fiber per 100 grams, it supports digestive health and helps promote feelings of fullness. It also contains important minerals like manganese, copper, and selenium, which play roles in antioxidant defense and bone health.
In the kitchen, it's incredibly versatile. Fresh coconut meat can be eaten on its own, blended into smoothies, or shredded and added to baked goods, curries, and granola. It's also a key ingredient in plant-based dairy alternatives like coconut milk and coconut yogurt. Because of its high fat content, it's calorie-dense, so portion control is important for those watching their energy intake. Its natural sweetness and creamy texture make it a favorite in both savory and sweet dishes across many cuisines, especially in tropical regions.
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