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Nutritional Profile of Coconut Meat (Raw, Nuts) - Care Omnia Nutrition

Image of Coconut Meat (Raw, Nuts) — Coconut Meat

We got 64 nutritional values in our nutrition profile for Coconut Meat (Raw, Nuts).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks great (Top 25) for three nutrients.

These are

alpha-Tocotrienol (Fat-soluble Vitamins)
Caprylic Acid (8:0) (Saturated Fats)
Lauric Acid (12:0) (Saturated Fats)

Also, when compared to all foods, it ranks notably well (Top 100) for four additional nutrients:

Capric Acid (10:0) (Saturated Fats)
Myristic Acid (14:0) (Saturated Fats)
Fatty Acids, total saturated (Fatty Acids)
Phytosterols (Other Micronutrients)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Nuts and Seeds) shows that it ranks sky-high (Top 10) for seven nutrients.

Most notable of them being

alpha-Tocotrienol (Fat-soluble Vitamins)
Capric Acid (10:0) (Saturated Fats)
Lauric Acid (12:0) (Saturated Fats)
Myristic Acid (14:0) (Saturated Fats)

Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for two additional nutrients:

Phytosterols (Other Micronutrients)
Water (Water)

You can find these and more nutrient rankings below.

Nutrient Content Of Coconut Meat (Raw, Nuts)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Coconut Meat (Raw, Nuts)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Coconut Meat (Raw, Nuts)

15.2%

33.5%

3.3%

47%

Carbs

Fats

Protein

Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Coconut Meat (Raw, Nuts)

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Coconut Meat (Raw, Nuts)

29.7%

1.4%

0.4%

Saturated

Mono

Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Coconut Meat (Raw, Nuts)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Coconut Meat (Raw, Nuts)

In food category: Nuts and Seeds

Carbohydrates (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	15.2 g	4.3 g	132	1332
Fiber, total dietary	9 g	2.6 g	30	158
Sugars (Total incl. NLEA)	6.2 g	1.8 g	30	1068
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	1.4 g	402.6 mg	122	1757
Fatty Acids, total polyunsaturated	366 mg	103.8 mg	141	2149
Fatty Acids, total saturated	29.7 g	8.4 g	7	72
Total Lipid (Fat)	33.5 g	9.5 g	100	261
Saturated Fats (7)	per 100g	per Oz	Rank Cat.	Rank Foods
Capric Acid (10:0)	1.9 g	527.3 mg	6	30
Caproic Acid (6:0)	191 mg	54.1 mg	7	175
Caprylic Acid (8:0)	2.4 g	666.2 mg	7	20
Lauric Acid (12:0)	14.9 g	4.2 g	6	20
Myristic Acid (14:0)	5.9 g	1.7 g	6	33
Palmitic Acid (16:0)	2.8 g	805.1 mg	105	793
Stearic Acid (18:0)	1.7 g	490.4 mg	59	508
Monounsaturated Fats (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Oleic Acid (18:1)	1.4 g	402.6 mg	118	1706
Polyunsaturated Fats (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Linoleic Acid (18:2 n-6)	366 mg	103.8 mg	136	2028
Amino Acids (18)	per 100g	per Oz	Rank Cat.	Rank Foods
Alanine	170 mg	48.2 mg	89	793
Arginine	546 mg	154.8 mg	71	486
Aspartic Acid	325 mg	92.1 mg	88	744
Cystine	66 mg	18.7 mg	86	430
Glutamic Acid	761 mg	215.7 mg	85	643
Glycine	158 mg	44.8 mg	85	847
Histidine	77 mg	21.8 mg	87	931
Isoleucine	131 mg	37.1 mg	89	890
Leucine	247 mg	70 mg	76	806
Lysine	147 mg	41.7 mg	90	846
Methionine	62 mg	17.6 mg	83	888
Phenylalanine	169 mg	47.9 mg	83	875
Proline	138 mg	39.1 mg	88	936
Serine	172 mg	48.8 mg	85	902
Threonine	121 mg	34.3 mg	90	892
Tryptophan	39 mg	11.1 mg	84	426
Tyrosine	103 mg	29.2 mg	82	935
Valine	202 mg	57.3 mg	81	843
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	3.3 g	944 mg	125	1286
Water-soluble Vitamins (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	26 µg	7.4 µg	78	429
Folate, food	26 µg	7.4 µg	77	263
Folate, total	26 µg	7.4 µg	79	363
Niacin	540 µg	153.1 µg	146	2001
Pantothenic Acid	300 µg	85 µg	83	886
Riboflavin	20 µg	5.7 µg	125	791
Thiamin	66 µg	18.7 µg	127	818
Vitamin B6	54 µg	15.3 µg	136	927
Vitamin C	3.3 mg	935.5 µg	29	590
Fat-soluble Vitamins (4)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Tocopherol	240 µg	68 µg	94	619
alpha-Tocotrienol	1.5 mg	413.9 µg	1	19
gamma-Tocopherol	530 µg	150.3 µg	27	382
Phylloquinone	0.2 µg	0.1 µg	47	923
Minerals (10)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	14 mg	4 mg	98	536
Copper, Cu	435 µg	123.3 µg	114	429
Iron, Fe	2.4 mg	688.9 µg	104	678
Magnesium, Mg	32 mg	9.1 mg	119	306
Manganese, Mn	1.5 mg	425.2 µg	62	225
Phosphorus, P	113 mg	32 mg	116	551
Potassium, K	356 mg	100.9 mg	129	542
Selenium, Se	10.1 µg	2.9 µg	44	590
Sodium, Na	20 mg	5.7 mg	88	1131
Zinc, Zn	1.1 mg	311.8 µg	119	803
Other Micronutrients (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Choline	12.1 mg	3.4 mg	67	1035
Phytosterols	47 mg	13.3 mg	12	78
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	47 g	13.3 g	19	1694
Other (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Ash	970 mg	275 mg	96	563
Kcal (Energy)	354 kcal	100.4 kcal	98	334
KJ (Energy)	1,480 kj	419.6 kj	62	158

Figure 3. Nutritional profile of coconut meat (raw, nuts) with 64 nutrient values.

Foods Available Online

We searched Amazon for "Coconut Meat" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Copra Organic Frozen Coconut Meat (100% Young... available on Amazon — Copra Organic Frozen Coconut Meat (100% Young...

Young Coconut Meat in Syrup - 15oz (Pack of 3... available on Amazon — Young Coconut Meat in Syrup - 15oz (Pack of 3...

Philippine Brand Dried Young Coconut Snacks, ...

Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).

Common Serving Sizes Of Coconut Meat (Raw, Nuts)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / Measurement	Weight in Gr	Weight in Oz
Piece (2" X 2" X 1/2")	45.0 g	1.6 oz
Cup, Shredded	80.0 g	2.8 oz
Medium	397.0 g	14.0 oz

Figure 4. Common serving sizes of coconut meat (raw, nuts)

8 Similar Nuts or Seeds

Explore the nutrient content of similar nuts and seeds below by clicking on their names.

Similar Nuts and Seeds 1 - 8

Click on a food to explore all of the nutrients it contains.

Coconut Meat	No of Nutrients
Coconut Meat (Dried, Canned, Sweetened, Desiccated, Flaked, Nuts)	55
Coconut Meat (Dried, Creamed, Desiccated, Nuts)	55
Coconut Meat (Dried, Desiccated, Not Sweetened, Nuts)	61
Coconut Meat (Dried, Sweetened, Desiccated, Flaked, Packaged, Nuts)	79
Coconut Meat (Dried, Sweetened, Desiccated, Shredded, Nuts)	61
Coconut Meat (Dried, Toasted, Desiccated, Nuts)	55
Dried Coconut Meat (Sweetened)	39
Fresh Coconut Meat	39

Figure 5. Similar nuts and seeds 1 to 8.

Recommended High Quality Supplements

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You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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