Nuts, coconut meat, raw
FDC 170169cup, shredded (80 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 10 · -55 vs Nuts & seeds medianNuts, coconut meat, raw scores 10 of 100 on the Nutrient Density Score, Low band, ranking 56 of 60 in Nuts & seeds. Its fiber content stands out at 32% DV, excellent tier, with 14% DV iron as a secondary contribution.
Shredded coconut is used in baking, curries, and as a topping for desserts and granola, with a cup, shredded (80 g) a common serving size. The caveat is saturated fat at 29.7 g per 100 g, and since it scores below the Nuts & seeds median of 65, nuts, walnuts, glazed is a same-category option with a higher score.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 354 kcal | 18% |
| Total fat | 34 g | 43% |
| Saturated fat | 30 g | 149% |
| Cholesterol | 0 mg | 0% |
| Sodium | 20 mg | 1% |
| Carbohydrate | 15 g | 6% |
| Dietary fiber | 9 g | 32% |
| Sugars | 6.2 g | |
| Protein | 3.3 g | 7% |
| Potassium | 356 mg | 8% |
| Calcium | 14 mg | 1% |
| Iron | 2.4 mg | 14% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 3.3 mg | 4% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.24 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 283 kcal | 14% |
| Total fat | 27 g | 34% |
| Saturated fat | 24 g | 119% |
| Cholesterol | 0 mg | 0% |
| Sodium | 16 mg | 1% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 7.2 g | 26% |
| Sugars | 5 g | |
| Protein | 2.7 g | 5% |
| Potassium | 285 mg | 6% |
| Calcium | 11 mg | 1% |
| Iron | 1.9 mg | 11% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 2.6 mg | 3% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.19 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 170169Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, walnuts, glazedDensity 22 vs 10Nuts, pilinuts, driedDensity 28 vs 10Nuts, beechnuts, driedDensity 36 vs 10