Nuts and Seeds
Coconut meat, desiccated, sweetened, flaked, canned
Per 100 g of the edible portion · CNF 2026
443kcal per 100 g
3.4 gProtein
31.7 gFat
40.9 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 443 kcal1,854 kJ | — |
| Protein | 3.4 g | — |
| Fat | 31.7 g | 42% |
| of which saturated | 28.1 g | 141% |
| Monounsaturated fat | 1.3 g | — |
| Polyunsaturated fat | 0.35 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 40.9 g | — |
| Fibre | 4.5 g | 16% |
| Sodium | 20 mg | 1% |
| Water | 23.3 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 324 mg | 10% |
| Calcium | 14 mg | 1% |
| Magnesium | 49 mg | 12% |
| Phosphorus | 103 mg | 8% |
| Iron | 1.8 mg | 10% |
| Zinc | 1.6 mg | 14% |
| Copper | 0.31 mg | 34% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.37 mg | 2% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.3 mg | 2% |
| Vitamin B6 | 0.24 mg | 14% |
| Folate | 7 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy443 kcal · median 574 kcal
Protein3.4 g · median 15.5 g
Fibre4.5 g · median 8.8 g
Saturated fat28.1 g · median 5.3 g
Salt0.05 g · median 0.05 g
12% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper0.31 mg · 34%
- Fibre4.5 g · 16%
Other foods in the group
More from “Nuts and Seeds”
- Seeds, pumpkin and squash seeds, whole, roasted446 kcal
- Seeds, pumpkin and squash seeds, whole, roasted, salt added446 kcal
- Coconut meat, desiccated, sweetened, flaked, packaged456 kcal
- Nuts, almond paste, sweetened458 kcal
- Nuts, almond meal, partially defatted408 kcal
- Nuts, almond meal, partially defatted, salt added408 kcal
- Seeds, chia seeds, dried486 kcal
- Nuts, acorns, raw387 kcal
- Nuts, walnuts, glazed500 kcal
- Coconut meat, desiccated, sweetened, shredded501 kcal
- Nuts, acorn flour, full-fat501 kcal
- Seeds, sesame flour, partially defatted382 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.