Coconut Meat Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 358

% Daily Value *

Total Fat 33g %51

Saturated Fat 30g %148

Trans Fat ~g

Cholesterol 0mg %0

Sodium 20mg %1

Total Carbohydrate 15g %5

Dietary Fiber 9g %32

Total Sugars 6g

Protein 3g

Vitamin D 0.0IU %0

Calcium 14.0mg %1

Iron 2.4mg %13

Potassium 356mg %9

Phosphorus 113.0mg %11

* 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.

Vitamins in coconut meat

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin K 0.2µg %0

Vitamin B2 (Riboflavin) 0.0mg %2

Vitamin E 0.2mg %2

Choline, total 12.1mg %2

Vitamin B3 (Niacin) 0.5mg %3

Vitamin C 3.3mg %4

Vitamin B6 0.1mg %4

Vitamin B1 (Thiamin) 0.1mg %6

Vitamin B5 (Pantothenic acid) 0.3mg %6

Minerals in coconut meat

Calcium 14.0mg %1

Sodium 20.0mg %1

Magnesium 32.0mg %8

Zinc 1.1mg %8

Potassium 356.0mg %9

Phosphorus 113.0mg %11

Iron 2.4mg %14

Selenium 10.1µg %18

Copper 0.4mg %48

Manganese 1.5mg %65

Amino Acids in coconut meat

Lysine 0.1g %7

Methionine 0.1g %8

Leucine 0.2g %8

Isoleucine 0.1g %9

Histidine 0.1g %10

Valine 0.2g %10

Threonine 0.1g %11

Tyrosine 0.1g %11

Tryptophan 0.0g %13

Phenylalanine 0.2g %18

Cystine 0.1g %21

Fatty Acids in coconut meat

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of coconut meat is 60.0/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Coconut Meat has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 49
Leucine 59 82
Isoleucine 30 44
Histidine 15 26
Valine 39 67
Threonine 23 40
Tryptophan 6 13
Met+Cys 22 43
Phe+Tyr 30 91

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in coconut meat is 0.3 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of coconut meat is 3.5 which makes it a medium energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in coconut meat as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that coconut meat is lacking.

Nutrient Density Score for coconut meat is 10/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for coconut meat

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 2.53 <12
Potassium:Sodium 17.80 >2
Caclcium:Magnesium 0.44 <2
Iron:Copper 5.52 <15
Calcium:Phosphorus 0.12 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 51%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

10% of insulinogenic calories