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Coconut meat Calories and nutrition facts · Nuts, seeds and dried fruits

106 kcal per serving (30 g)
Carbs
1.9 g
Fibre
2.7 g
Sugars
1.9 g
Protein
1 g
Fat
10 g
354 kcal per 100 g
Carbs
6.2 g
Fibre
9 g
Sugars
6.2 g
Protein
3.3 g
Fat
33.5 g

Where the calories come from

Protein 4% Carbs 7% Fat 89%

Coconut meat has 106 kcal per serving (30 g), with 1.9 g carbs, 2.7 g fibre, 1 g protein and 10 g fat. 100 g has 354 kcal.

Share of your daily needs in one serving

How much is too much

About 74.7 g of coconut meat a day uses up the EU daily limit for saturated fatty acids, 22.2 g for a healthy adult. That's 2.5 × serving (30 g).

Diet tags

Egg free Gluten free Lacto-ovo vegetarian Lactose free Lacto vegetarian Milk free Soy free Vegan

Last updated November 6, 2026 · Where the data comes from

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Other forms of coconut meat

How it compares with other nuts, seeds and dried fruits

Per 100 g, against the 51 nuts, seeds and dried fruits in our catalog.

  • Calories 354 kcal · typical 348 kcal
  • Fibre 9 g · typical 9.7 g
  • Potassium 356 mg · typical 670 mg

    Less potassium than 94% of nuts, seeds and dried fruits.

  • Protein 3.3 g · typical 8.2 g

    Less protein than 82% of nuts, seeds and dried fruits.

  • Saturated fat 29.7 g · typical 2.6 g

    More saturated fat than 98% of nuts, seeds and dried fruits.

  • Calcium 14 mg · typical 85 mg

    Less calcium than 96% of nuts, seeds and dried fruits.

The bar shows this food; the line marks the typical (median) value of the category.

Nutrients in coconut meat

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Coconut meat in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely BLS USDA
Energy (kcal) 354 372 354
Protein (g) 3.33 4.62 3.33
Fat (g) 33 37 33
Carbohydrates (g) 6.23 3.5 6.23
Sugars (g) 6.23 3.5 6.23
Fibre (g) 9 8.33 9

Compare every nutrient across databases

Switch between Nutriely, BLS and USDA for all the vitamins, minerals and amino acids of coconut meat in the Nutriely app.

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BLS: “Coconut meat, raw” · USDA: “Nuts, coconut meat, raw”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.

Similar nuts, seeds and dried fruits

Closest in calories first.

Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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