🥗 FoodData Explorer

Nuts, coconut meat, raw

Ingredient code 12104

Values come from the USDA FNDDS survey nutrient database, which derives ingredient-level nutrient content from USDA's Standard Reference and Foundation Foods analyses. They are per 100 g of the ingredient as described, not per serving.

Nutrient values (65)

NutrientValue / 100gUnitSource
Water46.99GSR Legacy
Energy354KCALSR Legacy
Protein3.33GSR Legacy
Total lipid (fat)33.49GSR Legacy
Carbohydrate, by difference15.23GSR Legacy
Fiber, total dietary9GSR Legacy
Sugars, Total6.23GSR Legacy
Calcium, Ca14MGSR Legacy
Iron, Fe2.43MGSR Legacy
Magnesium, Mg32MGSR Legacy
Phosphorus, P113MGSR Legacy
Potassium, K356MGSR Legacy
Sodium, Na20MGSR Legacy
Zinc, Zn1.1MGSR Legacy
Copper, Cu0.435MGSR Legacy
Selenium, Se10.1UGSR Legacy
Vitamin C, total ascorbic acid3.3MGSR Legacy
Thiamin0.066MGSR Legacy
Riboflavin0.02MGSR Legacy
Niacin0.54MGSR Legacy
Vitamin B-60.054MGSR Legacy
Folate, total26UGSR Legacy
Folic acid0UGSR Legacy
Folate, food26UGSR Legacy
Folate, DFE26UGSR Legacy
Choline, total12.1MGSR Legacy
Vitamin B-120UGSR Legacy
Vitamin B-12, added0UGSR Legacy
Vitamin A, RAE0UGSR Legacy
Retinol0UGSR Legacy
Carotene, beta0UGSR Legacy
Carotene, alpha0UGSR Legacy
Cryptoxanthin, beta0UGSR Legacy
Lycopene0UGSR Legacy
Lutein + zeaxanthin0UGSR Legacy
Vitamin E (alpha-tocopherol)0.24MGSR Legacy
Vitamin E, added0MGSR Legacy
Vitamin D (D2 + D3)0UGSR Legacy
Vitamin K (phylloquinone)0.2UGSR Legacy
Fatty acids, total saturated29.698GSR Legacy
SFA 4:00GSR Legacy
SFA 6:00.191GSR Legacy
SFA 8:02.346GSR Legacy
SFA 10:01.864GSR Legacy
SFA 12:014.858GSR Legacy
SFA 14:05.866GSR Legacy
SFA 16:02.839GSR Legacy
SFA 18:01.734GSR Legacy
Fatty acids, total monounsaturated1.425GSR Legacy
MUFA 16:10GSR Legacy
MUFA 18:11.425GSR Legacy
MUFA 20:10GSR Legacy
MUFA 22:10GSR Legacy
Fatty acids, total polyunsaturated0.366GSR Legacy
PUFA 18:20.366GSR Legacy
PUFA 18:30GSR Legacy
PUFA 18:40GSR Legacy
PUFA 20:40GSR Legacy
PUFA 20:5 n-3 (EPA)0GSR Legacy
PUFA 22:5 n-3 (DPA)0GSR Legacy
PUFA 22:6 n-3 (DHA)0GSR Legacy
Cholesterol0MGSR Legacy
Alcohol, ethyl0GSR Legacy
Caffeine0MGSR Legacy
Theobromine0MGSR Legacy

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.