Coconut (Raw meat) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 5.5GI Low MediumStaple foodAllergen: Tree Nuts

Macronutrients

Calories354 kcal 18% DV

Protein3.3 g 7% DV

Carbohydrates15 g 6% DV

Fat34 g 43% DV

Fiber9.0 g 32% DV

Total sugars6.2 g no %DV*

Sodium20 mg 1% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C3.3 mg 4%

Vitamin D0.0 µg 0%

Vitamin E0.2 mg 1%

Vitamin K0.2 µg 0%

Thiamin B10.07 mg 6%

Riboflavin B20.02 mg 2%

Niacin B30.54 mg 3%

Vitamin B60.05 mg 3%

Folate B926 µg 6%

Vitamin B120.0 µg 0%

Calcium14 mg 1%

Iron2.4 mg 13%

Magnesium32 mg 8%

Phosphorus113 mg 9%

Potassium356 mg 8%

Zinc1.1 mg 10%

Selenium10 µg 18%

Common serving sizes

Serving	Weight
1 cup shredded	80 g
1 piece (2"x2"x0.5")	45 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 (Raw meat) in the Connections Explorer →

Best timing around exercise

Pre-workout (30-60 min before) for quick energy, or post-workout for glycogen replenishment

More fruits

Guava Avocado Kiwi Goji berry Raspberry Strawberry Blackberry Blood orange

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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