Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Coconut meat |
|---|---|
Macronutrients | |
| Calorieskcal | 35418% DV |
| Proteing | 3.337% DV |
| Total fatg | 33.543% DV |
| Carbohydrateg | 15.26% DV |
| Fibreg | 932% DV |
| Total sugarsg | 6.23 |
| Waterg | 47 |
Fats | |
| Saturated fatg | 29.7148% DV |
| Monounsaturated fatg | 1.43 |
| Polyunsaturated fatg | 0.366 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.366 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 3.34% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.242% DV |
| Vitamin Kµg | 0.20% DV |
| Thiamin (B1)mg | 0.0666% DV |
| Riboflavin (B2)mg | 0.022% DV |
| Niacin (B3)mg | 0.543% DV |
| Pantothenic acid (B5)mg | 0.36% DV |
| Vitamin B6mg | 0.0543% DV |
| Folateµg | 267% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 12.12% DV |
Minerals | |
| Calciummg | 141% DV |
| Ironmg | 2.4314% DV |
| Magnesiummg | 328% DV |
| Phosphorusmg | 1139% DV |
| Potassiummg | 3568% DV |
| Sodiummg | 201% DV |
| Zincmg | 1.110% DV |
| Coppermg | 0.43548% DV |
| Manganesemg | 1.565% DV |
| Seleniumµg | 10.118% DV |
Other | |
| Beta-caroteneµg | 0 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 0 |
| Caffeinemg | 0 |
| Ashg | 0.97 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Coconut meat |
|---|---|
| Medium-chain triglyceridesFatty acid | Notable |
| PhytosterolsPlant sterol | Present |
| PolyphenolsPolyphenol (class) | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Coconut meat |
|---|---|
| Heart Health | Yes |
| Weight Management | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.