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.
See how this score is calculated, build a plate around nuts, coconut meat, or compare it with another food.
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 10Original analysis by NutriVerdict
In the kitchen and how to use it
Fresh raw coconut meat is shredded or flaked for baking, showing up in cakes, macaroons, and curries, toasted as a garnish for desserts and granola, blended into smoothies, or simply eaten as a snack straight from the shell. Its texture is firm and chewy with a mild, sweet, nutty flavor that holds up well whether raw or toasted.
Once removed from the shell, coconut meat should be refrigerated and used within a few days, or frozen for longer storage. Per 100g it provides 9g fiber, about 32% DV, along with 14% DV iron, making shredded coconut a fiber-rich addition when stirred into oatmeal, yogurt, or baked goods. A cup of shredded coconut (80g) works best as a topping or mix-in rather than a main ingredient, given its 354 calories per 100g.
Frequently asked questions about nuts, coconut meat
How many calories are in raw coconut meat?
It has 354 calories per 100g, or about 283 calories for a cup of shredded coconut (80g).
Is coconut meat a good source of fiber?
Yes, it provides 9g fiber per 100g, about 32% DV.
How is fresh coconut meat commonly used?
Shredded or flaked for baking, toasted as a dessert garnish, or eaten raw as a snack.