Nuts and Seeds
Coconut meat, raw
Per 100 g of the edible portion · CNF 2026
354kcal per 100 g
3.3 gProtein
33.5 gFat
15.2 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 354 kcal1,481 kJ | — |
| Protein | 3.3 g | — |
| Fat | 33.5 g | 45% |
| of which saturated | 29.7 g | 148% |
| Monounsaturated fat | 1.4 g | — |
| Polyunsaturated fat | 0.37 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 15.2 g | — |
| of which sugars | 6.2 g | 6% |
| Fibre | 9 g | 32% |
| Sodium | 20 mg | 1% |
| Water | 47 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 356 mg | 10% |
| Calcium | 14 mg | 1% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 113 mg | 9% |
| Iron | 2.4 mg | 14% |
| Zinc | 1.1 mg | 10% |
| Copper | 0.44 mg | 48% |
| Selenium | 10 µg | 18% |
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 | 0.24 mg | 2% |
| Vitamin K | 0.2 µg | 0% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.54 mg | 3% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate | 26 µg | 7% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 3.3 mg | 4% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy354 kcal · median 574 kcal
Protein3.3 g · median 15.5 g
Fibre9 g · median 8.8 g
Sugars6.2 g · median 4.3 g
Saturated fat29.7 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
- Copper0.44 mg · 48%
- Fibre9 g · 32%
- Selenium10 µg · 18%
Other foods in the group
More from “Nuts and Seeds”
- Coconut cream (liquid from grated meat), sweetened, canned357 kcal
- Seeds, cottonseed flour, partially defatted359 kcal
- Nuts, Japanese chestnuts, dried360 kcal
- Nuts, ginkgo nuts, dried348 kcal
- Nuts, Chinese chestnuts, dried363 kcal
- Seeds, safflower seed meal, partially defatted342 kcal
- Seeds, breadnuttree seeds, dried367 kcal
- Seeds, cottonseed meal, partially defatted367 kcal
- Nuts, European chestnuts (sweet), dried, peeled369 kcal
- Nuts, European chestnuts (sweet), dried, unpeeled374 kcal
- Seeds, sesame flour, low fat333 kcal
- Seeds, cottonseed flour, low fat332 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.