Nuts, Seeds & Oils
Coconut, meat raw Nutrition Facts
Raw coconut meat is the fresh white flesh from mature coconuts, offering a rich, creamy texture with natural sweetness. It's exceptionally high in medium-chain triglycerides (MCTs) and provides substantial dietary fiber.
Nutrition Facts
Per 100g serving
Calories354
% Daily Value*
Total Fat
33.5g52%
Saturated Fat
29.7g149%
Trans Fat
0.0g
Polyunsaturated Fat
0.4g
Monounsaturated Fat
1.4g
Cholesterol
-0%
Sodium
20mg1%
Total Carbohydrate
15.2g5%
Dietary Fiber
9.0g32%
Total Sugars
6.2g
Protein
3.3g7%
Vitamin A
-0%
Vitamin C
3.3mg4%
Vitamin D
-0%
Vitamin E
0.2mg2%
Vitamin K
0.2mcg0%
Vitamin B6
0.1mg3%
Vitamin B12
-0%
Folate
26mcg7%
Calcium
14mg1%
Iron
2.4mg14%
Potassium
356mg8%
Magnesium
32mg8%
Zinc
1.1mg10%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Rich in MCTs that may support metabolism and energy production
- ✓High fiber content promotes digestive health
- ✓Contains manganese for bone health and metabolism
- ✓Provides copper for immune function and iron absorption
Best For
Smoothies and tropical drinksFresh eating as a snackHomemade coconut milk or cream
Storage
Store fresh coconut meat in refrigerator for up to 5 days in an airtight container, or freeze for up to 6 months
Serving Sizes
100g354 cal
1 cup shredded283 cal
1 piece (2x2x1/2)159 cal
Frequently Asked Questions
Is raw coconut meat high in saturated fat?
Yes, raw coconut contains 29.7g of saturated fat per 100g, primarily medium-chain triglycerides (MCTs) which are metabolized differently than long-chain saturated fats.
How many calories are in fresh coconut?
Fresh raw coconut meat contains 354 calories per 100g, with most calories coming from its healthy fat content.
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