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.
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.
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.
meat
vegetables
dairy & eggs
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%
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