Nuts, coconut meat, raw

1 cup, shredded (80 g): 283 kcal, 2.7 g protein, 12.2 g carbohydrate and 26.8 g fat.

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Nutrition Facts

Serving size1 cup, shredded (80 g)

Amount per serving

Calories280

% Daily Value*

Total Fat 27g	34%
Saturated Fat 24g	119%
Trans Fat —
Cholesterol 0mg	0%
Sodium 15mg	1%
Total Carbohydrate 12g	4%
Dietary Fiber 7g	26%
Total Sugars 5g
Includes Added Sugars ≤5g	≤10%
Protein 3g	5%
Vitamin D 0mcg	0%
Calcium 10mg	0%
Iron 1.9mg	10%
Potassium 280mg	6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup, shredded (80 g) gives you

High in Dietary fiber (26% DV), Copper (39% DV), Manganese (52% DV)

Low in cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

4% protein · 16% carbohydrate · 80% fat

Protein: 3 g 4%
Carbs: 12 g 16%
Fat: 27 g 80%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 20% of foods
Protein: more than 32% of foods
Total fat: less than 6% of foods
Carbohydrate: more than 63% of foods
Dietary fiber: more than 95% of foods
Total sugars: less than 28% of foods
Sodium: less than 78% of foods

All nutrients (56)

Amounts for 1 cup, shredded (80 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	283 kcal	354 kcal
Protein	2.66 g	3.33 g	5%
Carbohydrate	12.2 g	15.2 g	4%
Dietary fiber	7.2 g	9 g	26%
Total sugars	4.98 g	6.23 g
Water	37.6 g	47 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	26.8 g	33.5 g	34%
Saturated fat	23.8 g	29.7 g	119%
Monounsaturated fat	1.14 g	1.43 g
Polyunsaturated fat	0.293 g	0.366 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	11.2 mg	14 mg	1%
Iron	1.94 mg	2.43 mg	11%
Magnesium	25.6 mg	32 mg	6%
Phosphorus	90.4 mg	113 mg	7%
Potassium	285 mg	356 mg	6%
Sodium	16 mg	20 mg	1%
Zinc	0.88 mg	1.1 mg	8%
Copper	0.348 mg	0.435 mg	39%
Manganese	1.2 mg	1.5 mg	52%
Selenium	8.08 mcg	10.1 mcg	15%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	2.64 mg	3.3 mg	3%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.192 mg	0.24 mg	1%
Vitamin K	0.16 mcg	0.2 mcg	0%
Thiamin (B1)	0.053 mg	0.066 mg	4%
Riboflavin (B2)	0.016 mg	0.02 mg	1%
Niacin (B3)	0.432 mg	0.54 mg	3%
Pantothenic acid (B5)	0.24 mg	0.3 mg	5%
Vitamin B6	0.043 mg	0.054 mg	3%
Folate	20.8 mcg	26 mcg	5%
Vitamin B12	0 mcg	0 mcg	0%
Choline	9.68 mg	12.1 mg	2%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.031 g	0.039 g
Threonine	0.097 g	0.121 g
Isoleucine	0.105 g	0.131 g
Leucine	0.198 g	0.247 g
Lysine	0.118 g	0.147 g
Methionine	0.05 g	0.062 g
Cystine	0.053 g	0.066 g
Phenylalanine	0.135 g	0.169 g
Tyrosine	0.082 g	0.103 g
Valine	0.162 g	0.202 g
Arginine	0.437 g	0.546 g
Histidine	0.062 g	0.077 g
Alanine	0.136 g	0.17 g
Aspartic acid	0.26 g	0.325 g
Glutamic acid	0.609 g	0.761 g
Glycine	0.126 g	0.158 g
Proline	0.11 g	0.138 g
Serine	0.138 g	0.172 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170169(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.