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 medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Nuts, coconut meat, raw is mostly calories with little else, scoring 10 of 100. Within nuts & seeds it ranks 56 of 60. Per 100 grams it is an excellent source of dietary fiber (32% DV), a good source of iron (14% DV). Most of its 354 calories per 100 grams come from fat. Worth noting: it is high in saturated fat (29.7 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 | 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