Nuts, Coconut Meat, Raw

Serving Size 100 grams

Nutritional Value and Analysis

Nuts, Coconut Meat, Raw with a serving size of 100 grams has a total of 354 calories with 33.49 grams of fat. The serving size is equivalent to 100 grams of food and contains 301.41 calories from fat. This item is classified as nut and seed products foods.

This food is a good source of fiber, copper and manganese but is high in fat and saturated fats. Nuts, Coconut Meat, Raw is a high fat food because 85.14% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Fat 52% of DV

A serving of 100 grams of nuts, coconut meat, raw has 52% of the recommended daily intake of fat.

Fiber 36% of DV

A serving of 100 grams of nuts, coconut meat, raw has 36% of the recommended daily needs of fiber.

Copper 49% of DV

A serving of 100 grams of nuts, coconut meat, raw has 49% of the recommended daily needs of copper.

Manganese 65% of DV

A serving of 100 grams of nuts, coconut meat, raw has 65% of the recommended daily needs of manganese.

Saturated Fats 149% of DV

A serving of 100 grams of nuts, coconut meat, raw has 149% of the recommended daily intake of saturated fats.

Amount Per Serving
Calories 354		Calories from Fat 301
% Daily Value*
Total Fat 33.5g		52%
	Saturated Fat 29.7g	149%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 20mg		1%
Total Carbohydrate 15.2g		5%
	Dietary Fiber 9g	36%
	Sugars 6g
Protein 3g

Vitamin A 0%	Vitamin C 6%
Calcium 1%	Iron 14%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	0 IU	0%
→ Vitamin A, RAE	0 µg	0%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	0 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	0 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0 µg	0%
Vitamin B-6	0.05 mg	3%
Vitamin C	3.3 mg	6%
Vitamin D	0 IU	0%
Vitamin E	0.24 mg	2%
→ Beta Tocopherol	0 mg	-
→ Delta Tocopherol	0 mg	-
→ Gamma Tocopherol	0.53 mg	-
→ Alpha Tocotrienol	1.46 mg	-
→ Beta Tocotrienol	0 mg	-
Vitamin K	0.2 µg	0%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	15.23 g	5%
Sugars	6.23 g	25%
Fiber	9 g	36%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	33.49 g	52%
Saturated Fats	29.7 g	149%
→ Butyric Acid	0 g	-
→ Caproic Acid	0.19 g	-
→ Caprylic Acid	2.35 g	-
→ Capric Acid	1.86 g	-
→ Lauric Acid	14.86 g	-
→ Myristic Acid	5.87 g	-
→ Palmitic Acid	2.84 g	-
→ Stearic Acid	1.73 g	-
Monounsaturated Fats	1.43 g	-
→ Palmitoleic Acid	0 g	-
→ Oleic Acid	1.43 g	-
→ Gadoleic Acid	0 g	-
→ Erucic Acid	0 g	-
Polyunsaturated Fats	0.37 g	-
→ Linolenic Acid (18:2)	0.37 g	-
→ Linolenic Acid (18:3)	0 g	-
→ Parinaric Acid	0 g	-
→ Arachidonic Acid	0 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	3.33 g	7%
→ Alanine	0.17 g	-
→ Arginine	0.55 g	-
→ Aspartic acid	0.33 g	-
→ Cystine	0.07 g	-
→ Glutamic acid	0.76 g	-
→ Glycine	0.16 g	-
→ Histidine	0.08 g	9%
→ Isoleucine	0.13 g	10%
→ Leucine	0.25 g	9%
→ Lysine	0.15 g	6%
→ Methionine	0.06 g	5%
→ Phenylalanine	0.17 g	8%
→ Proline	0.14 g	-
→ Serine	0.17 g	-
→ Threonine	0.12 g	9%
→ Tryptophan	0.04 g	12%
→ Tyrosine	0.1 g	4%
→ Valine	0.2 g	13%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	14 mg	1%
Copper	0.44 mg	49%
Iron	2.43 mg	14%
Magnesium	32 mg	8%
Manganese	1.5 mg	65%
Phosphorus	113 mg	9%
Potassium	356 mg	8%
Selenium	10.1 µg	18%
Sodium	20 mg	1%
Zinc	1.1 mg	10%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	0 mg	0%
→ Phytosterols	47 mg	-

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	0.97 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	46.99 g	-

Calories Burn off Time

How long would it take to burn off Nuts, Coconut Meat, Raw with 354calories? A brisk walk for 77 minutes, jogging for 36 minutes, or hiking for 59 minutes will help your burn off the calories in nuts, coconut meat, raw.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	74 minutes
Dancing	64 minutes
Golfing	64 minutes
Hiking	59 minutes
Light Gardening	64 minutes
Stretching	118 minutes
Walking - 3.5 mph	77 minutes
Weight Training - light workout	98 minutes
Aerobics	44 minutes
Basketball	48 minutes
Bicycling - 10 mph or more	36 minutes
Running - 5 mph	36 minutes
Swimming	42 minutes
Walking - 4.5 mph	47 minutes
Weight Training - vigorous workout	48 minutes

Similar Food Items to Nuts, Coconut Meat, Raw

Name	Calories	Total Fat	Proteins	Carbohydrates
Nuts, Chestnuts, European, Boiled And Steamed	131	1.38g	2g	27.76g
Nuts, Chestnuts, European, Dried, Peeled	369	3.91g	5.01g	78.43g
Nuts, Coconut Meat, Dried (desiccated), Not Sweetened	660	64.53g	6.88g	23.65g
Nuts, Coconut Meat, Dried (desiccated), Sweetened, Flaked, Packaged	456	27.99g	3.13g	51.85g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium