Nuts, coconut milk, canned (liquid expressed from grated meat and water)
FDC 170173cup (226 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 9 · -56 vs Nuts & seeds medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Nuts, coconut milk, canned (liquid expressed from grated meat and water) is mostly calories with little else, scoring 9 of 100. Within nuts & seeds it ranks 57 of 60. Per 100 grams it is a good source of iron (18% DV), a good source of magnesium (11% DV). Most of its 197 calories per 100 grams come from fat. Worth noting: it is high in saturated fat (18.9 g per 100 g).
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 197 kcal | 10% |
| Total fat | 21 g | 27% |
| Saturated fat | 19 g | 95% |
| Cholesterol | 0 mg | 0% |
| Sodium | 13 mg | 1% |
| Carbohydrate | 2.8 g | 1% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 2 g | 4% |
| Potassium | 220 mg | 5% |
| Calcium | 18 mg | 1% |
| Iron | 3.3 mg | 18% |
| Magnesium | 46 mg | 11% |
| Vitamin C | 1 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 445 kcal | 22% |
| Total fat | 48 g | 62% |
| Saturated fat | 43 g | 214% |
| Cholesterol | 0 mg | 0% |
| Sodium | 29 mg | 1% |
| Carbohydrate | 6.4 g | 2% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 4.6 g | 9% |
| Potassium | 497 mg | 11% |
| Calcium | 41 mg | 3% |
| Iron | 7.5 mg | 41% |
| Magnesium | 104 mg | 25% |
| Vitamin C | 2.3 mg | 3% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170173Original 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, coconut meat, rawDensity 10 vs 9Nuts, walnuts, glazedDensity 22 vs 9Nuts, pilinuts, driedDensity 28 vs 9