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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 first-rate (Top 25) for three nutrients.

These are

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

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 first-rate (Top 10) for seven nutrients.

Most notable of them being

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

You can find these and more nutrient rankings below.

Table of Contents

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).

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 / MeasurementWeight in GrWeight in Oz
Piece (2" X 2" X 1/2")45.0 g1.6 oz
Cup, Shredded80.0 g2.8 oz
Medium397.0 g14.0 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 MeatNo of
Nutrients
(Dried, Canned, Sweetened, Desiccated, Flaked, Nuts)
55
(Dried, Creamed, Desiccated, Nuts)
55
(Dried, Desiccated, Not Sweetened, Nuts)
61
(Dried, Sweetened, Desiccated, Flaked, Packaged, Nuts)
79
(Dried, Sweetened, Desiccated, Shredded, Nuts)
61
(Dried, Toasted, Desiccated, Nuts)
55
39
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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