Nuts, coconut meat, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Fresh and tropical, raw coconut meat offers a sweet, slightly chewy texture and a distinct, refreshing flavor, perfect for snacking or adding to desserts.
Per 100g reference serving, Nuts, coconut meat, raw provides 354 kcal of energy, 3.33g protein (4% of calories), 15.2g total carbohydrates (16% of calories, including 9g dietary fiber and 6.23g sugars), and 33.5g total fat (80% of calories).
Vitamins Profile in Nuts, coconut meat, raw (Per 100g)
Track how Nuts, coconut meat, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 3.3 mg | 3.7% DV |
| Vitamin E (Alpha-Tocopherol) | 2.23 mg | 14.9% DV |
| Vitamin K (Phylloquinone) | 0.2 µg | 0.2% DV |
| Vitamin B1 (Thiamin) | 0.066 mg | 5.5% DV |
| Vitamin B2 (Riboflavin) | 0.02 mg | 1.5% DV |
| Vitamin B3 (Niacin) | 0.54 mg | 3.4% DV |
| Vitamin B5 (Pantothenic Acid) | 0.3 mg | 6% DV |
| Vitamin B6 (Pyridoxine) | 0.054 mg | 3.2% DV |
| Total Folate (Vitamin B9) | 26 µg | 6.5% DV |
| Folate (Dietary Folate Equivalents) | 26 µg | 6.5% DV |
| Natural Food Folate | 26 µg | 6.5% DV |
| Choline | 12.1 mg | 2.2% DV |
Minerals & Electrolytes in Nuts, coconut meat, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.43 mg | 13.5% DV |
| Calcium (Ca) | 14 mg | 1.1% DV |
| Magnesium (Mg) | 32 mg | 7.6% DV |
| Potassium (K) | 356 mg | 7.6% DV |
| Zinc (Zn) | 1.1 mg | 10% DV |
| Selenium (Se) | 10.1 µg | 18.4% DV |
| Phosphorus (P) | 113 mg | 9% DV |
| Copper (Cu) | 0.435 mg | 48.3% DV |
| Manganese (Mn) | 1.5 mg | 65.2% DV |
| Sodium (Na) | 20 mg | 0.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Linoleic Acid (Omega-6 PUFA) | 0.366 g | 2.6% DV |
| Monounsaturated Fat (MUFA) | 1.43 g | 4.8% DV |
| Polyunsaturated Fat (PUFA) | 0.366 g | 1.8% DV |
| Saturated Fat (SFA) | 29.7 g | 100% DV |
| Plant Phytosterols | 47 mg | 2.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.247 g | 8.2% DV |
| Isoleucine (BCAA) | 0.131 g | 8.7% DV |
| Valine (BCAA) | 0.202 g | 11.2% DV |
| Lysine | 0.147 g | 7% DV |
| Methionine | 0.062 g | 6.2% DV |
| Tryptophan | 0.039 g | 9.7% DV |
| Phenylalanine | 0.169 g | 11.3% DV |
| Threonine | 0.121 g | 11% DV |
| Histidine | 0.077 g | 9.6% DV |
| Glycine | 0.158 g | 5.3% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Nuts, coconut meat, raw contains 354 calories (kcal), 3.33g of protein, 15.2g of carbohydrates (9g fiber, 6.23g total sugars), and 33.5g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Nuts, coconut meat, raw has an estimated food pH of 5.7 and a Potential Renal Acid Load (PRAL) score of -2.68 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Nuts, coconut meat, raw: Nuts, Nuts (coconut). In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 48+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Nuts, coconut meat, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.