United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  12104, Nuts, coconut meat, raw a 
heading Nutrient Unit
Value per 100 g

cup, shredded 80g

medium 397g

piece (2" x 2" x 1/2") 45g
Proximates Water g 46.99 37.59 186.55 21.15
Proximates Energy kcal 354 283 1405 159
Proximates Protein g 3.33 2.66 13.22 1.50
Proximates Total lipid (fat) g 33.49 26.79 132.96 15.07
Proximates Carbohydrate, by difference g 15.23 12.18 60.46 6.85
Proximates Fiber, total dietary g 9.0 7.2 35.7 4.0
Proximates Sugars, total g 6.23 4.98 24.73 2.80
Minerals Calcium, Ca mg 14 11 56 6
Minerals Iron, Fe mg 2.43 1.94 9.65 1.09
Minerals Magnesium, Mg mg 32 26 127 14
Minerals Phosphorus, P mg 113 90 449 51
Minerals Potassium, K mg 356 285 1413 160
Minerals Sodium, Na mg 20 16 79 9
Minerals Zinc, Zn mg 1.10 0.88 4.37 0.50
Vitamins Vitamin C, total ascorbic acid mg 3.3 2.6 13.1 1.5
Vitamins Thiamin mg 0.066 0.053 0.262 0.030
Vitamins Riboflavin mg 0.020 0.016 0.079 0.009
Vitamins Niacin mg 0.540 0.432 2.144 0.243
Vitamins Vitamin B-6 mg 0.054 0.043 0.214 0.024
Vitamins Folate, DFE µg 26 21 103 12
Vitamins Vitamin B-12 µg 0.00 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 0 0 0 0
Vitamins Vitamin A, IU IU 0 0 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.24 0.19 0.95 0.11
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0 0.0 0.0
Vitamins Vitamin D IU 0 0 0 0
Vitamins Vitamin K (phylloquinone) µg 0.2 0.2 0.8 0.1
Lipids Fatty acids, total saturated g 29.698 23.758 117.901 13.364
Lipids Fatty acids, total monounsaturated g 1.425 1.140 5.657 0.641
Lipids Fatty acids, total polyunsaturated g 0.366 0.293 1.453 0.165
Lipids Cholesterol mg 0 0 0 0
Other Caffeine mg 0 0 0 0

Footnotes

a  From mature coconut.