Nuts, coconut meat, raw

1 medium (397 g): 1405 kcal, 13.2 g protein, 60.5 g carbohydrate and 133 g fat.

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Nutrition Facts

Serving size1 medium (397 g)

Amount per serving

Calories1410

% Daily Value*

Total Fat 133g	170%
Saturated Fat 118g	590%
Trans Fat —
Cholesterol 0mg	0%
Sodium 80mg	3%
Total Carbohydrate 60g	22%
Dietary Fiber 36g	128%
Total Sugars 25g
Includes Added Sugars ≤25g	≤49%
Protein 13g	26%
Vitamin D 0mcg	0%
Calcium 60mg	4%
Iron 9.6mg	50%
Potassium 1410mg	30%

* 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 medium (397 g) gives you

High in Protein (26% DV), Dietary fiber (128% DV), Iron (54% DV), Magnesium (30% DV), Phosphorus (36% DV), Potassium (30% DV), Zinc (40% DV), Copper (192% DV), Manganese (259% DV), Selenium (73% DV), Thiamin (B1) (22% DV), Pantothenic acid (B5) (24% DV), Folate (26% 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: 13 g 4%
Carbs: 60 g 16%
Fat: 133 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 medium (397 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	1405 kcal	354 kcal
Protein	13.2 g	3.33 g	26%
Carbohydrate	60.5 g	15.2 g	22%
Dietary fiber	35.7 g	9 g	128%
Total sugars	24.7 g	6.23 g
Water	187 g	47 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	133 g	33.5 g	170%
Saturated fat	118 g	29.7 g	590%
Monounsaturated fat	5.66 g	1.43 g
Polyunsaturated fat	1.45 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	55.6 mg	14 mg	4%
Iron	9.65 mg	2.43 mg	54%
Magnesium	127 mg	32 mg	30%
Phosphorus	449 mg	113 mg	36%
Potassium	1413 mg	356 mg	30%
Sodium	79.4 mg	20 mg	3%
Zinc	4.37 mg	1.1 mg	40%
Copper	1.73 mg	0.435 mg	192%
Manganese	5.96 mg	1.5 mg	259%
Selenium	40.1 mcg	10.1 mcg	73%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	13.1 mg	3.3 mg	15%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.953 mg	0.24 mg	6%
Vitamin K	0.794 mcg	0.2 mcg	1%
Thiamin (B1)	0.262 mg	0.066 mg	22%
Riboflavin (B2)	0.079 mg	0.02 mg	6%
Niacin (B3)	2.14 mg	0.54 mg	13%
Pantothenic acid (B5)	1.19 mg	0.3 mg	24%
Vitamin B6	0.214 mg	0.054 mg	13%
Folate	103 mcg	26 mcg	26%
Vitamin B12	0 mcg	0 mcg	0%
Choline	48 mg	12.1 mg	9%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.155 g	0.039 g
Threonine	0.48 g	0.121 g
Isoleucine	0.52 g	0.131 g
Leucine	0.981 g	0.247 g
Lysine	0.584 g	0.147 g
Methionine	0.246 g	0.062 g
Cystine	0.262 g	0.066 g
Phenylalanine	0.671 g	0.169 g
Tyrosine	0.409 g	0.103 g
Valine	0.802 g	0.202 g
Arginine	2.17 g	0.546 g
Histidine	0.306 g	0.077 g
Alanine	0.675 g	0.17 g
Aspartic acid	1.29 g	0.325 g
Glutamic acid	3.02 g	0.761 g
Glycine	0.627 g	0.158 g
Proline	0.548 g	0.138 g
Serine	0.683 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.