Coconut (Dried/Desiccated) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 5.5GI LowAllergen: Tree Nuts

Macronutrients

Calories660 kcal 33% DV

Protein6.9 g 14% DV

Carbohydrates24 g 9% DV

Fat64 g 83% DV

Fiber16 g 58% DV

Total sugars7.4 g no %DV*

Sodium37 mg 2% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C1.5 mg 2%

Vitamin D0.0 µg 0%

Vitamin E0.4 mg 3%

Vitamin K0.3 µg 0%

Thiamin B10.05 mg 4%

Riboflavin B20.04 mg 3%

Niacin B30.5 mg 3%

Vitamin B60.3 mg 18%

Folate B99.0 µg 2%

Vitamin B120.0 µg 0%

Calcium26 mg 2%

Iron3.3 mg 18%

Magnesium90 mg 21%

Phosphorus206 mg 16%

Potassium543 mg 12%

Zinc2.0 mg 18%

Selenium18 µg 34%

Common serving sizes

Serving	Weight
1/4 cup	20 g
1 oz	28 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Serum Iron — Iron supports hemoglobin and oxygen transport

See Coconut (Dried/Desiccated) in the Connections Explorer →

Best timing around exercise

Rest day snacks or 2+ hours pre-workout. Good energy but high fat slows digestion

More nuts

Brazil Nuts (Raw)Peanuts (Raw)Pistachios (Raw)Sacha Inchi Nuts Almonds (Raw)Baru Nut Peanuts (Roasted)Pistachios (Roasted)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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