2 piece of coconut meat (Nuts, raw) contains 319 Calories. The macronutrient breakdown is 16% carbs, 80% fat, and 4% protein. This is a good source of fiber (29% of your Daily Value).
- 50 grams
- 100 grams
- 200 grams
- 0.5 cup, shredded
- 1 cup, shredded
- 2 cup, shredded
- 0.5 medium
- 1 medium
- 2 medium
- 0.5 piece
- 1 piece
- 2 piece
Nutrition Facts
For 2 piece of coconut meat (90g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 319 | |
| Fats | 30g | 39% |
| Saturated fats | 27g | 134% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 18mg | 1% |
| Carbs | 14g | 5% |
| Net carbs | 6g | |
| Fiber | 8g | 29% |
| Sugar | 6g | |
| Protein | 3g | |
| Calcium | 13mg | 1% |
| Iron | 2mg | 27% |
| Potassium | 320mg | 7% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0μg | |
| Caffeine | 0mg | |
| Choline | 11mg | 2% |
| Copper | 0.4mg | 44% |
| Fluoride | – | |
| Folate (B9) | 23μg | 6% |
| Lycopene | 0μg | |
| Magnesium | 29mg | 7% |
| Manganese | 1mg | 59% |
| Niacin | 0.5mg | 3% |
| Pantothenic acid | 0.3mg | 5% |
| Phosphorus | 102mg | 15% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0mg | 1% |
| Selenium | 9μg | 17% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 5% |
| Vitamin A IU | 0IU | |
| Vitamin A | 0μg | 0% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0mg | 4% |
| Vitamin C | 3mg | 3% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 0.2mg | 1% |
| Vitamin K | 0.2μg | 0.2% |
| Zinc | 1mg | 9% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 27g | 134% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 0.3g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 0.5g | |
| Aspartic acid | 0.3g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | – | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.1g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.2g | |
| Proline | 0.1g | |
| Serine | 0.2g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |
Similar Foods
Raw Coconut Whole Food Nature's Way
Fresh Coconut, Coco Meat Solem
Coconut Whole Tropical Fruit - Freshdirect
Coconut Best Choice- Coconut Heart Melissa's
- Coconut Valued Naturals