Nuts, coconut meat, raw
Whole food · Nut and Seed Products
Photo: Wikipedia
Raw coconut meat is the firm, snow-white flesh scraped from the inside of a mature coconut. It offers a satisfying, dense chew with a rich, subtly sweet and nutty flavor. Nutritionally, it's a powerhouse of healthy fats, particularly medium-chain triglycerides (MCTs), and provides a significant amount of dietary fiber.
Calorie split: 4% protein · 16% carbs · 80% fat
↓ Full nutrition💚 Why it's loved
People love its luxurious, creamy texture and tropical flavor that instantly transports you to warmer climates. It's incredibly versatile, serving as a base for both sweet desserts and savory curries.
⚠️ Watch-outs & how to enjoy it better
Its high calorie and saturated fat content can be a concern for those monitoring intake or with specific heart health conditions. The high fiber can cause digestive discomfort (like bloating) if consumed in large amounts suddenly. Tip: Enjoy in controlled portions (e.g., a few slices or a quarter cup) and pair it with a protein source like nuts or yogurt to balance the meal.
Key benefits
- Excellent source of energy-dense, healthy fats (MCTs).
- High in dietary fiber, supporting digestive health.
- Provides essential minerals like manganese and copper.
- Naturally gluten-free and grain-free.
- Contains antioxidants like phenolic compounds.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The water inside a young coconut is sterile and can be used as a short-term substitute for blood plasma in emergency transfusions.
Full nutrition (USDA data · scales with serving)
| Water | 47.0 g |
| Energy | 354 kcal |
| Energy | 1481 kj |
| Protein | 3.3 g |
| Total lipid (fat) | 33.5 g |
| Ash | 0.97 g |
| Carbohydrate, by difference | 15.2 g |
| Fiber, total dietary | 9.0 g |
| Total Sugars | 6.2 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 113 mg |
| Potassium, K | 356 mg |
| Sodium, Na | 20.0 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.43 mg |
| Manganese, Mn | 1.5 mg |
| Selenium, Se | 10.1 ug |
| Vitamin C, total ascorbic acid | 3.3 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.54 mg |
| Pantothenic acid | 0.30 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 26.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 26.0 ug |
| Choline, total | 12.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.53 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 1.5 mg |
| Tocotrienol, beta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 29.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.19 g |
| SFA 8:0 | 2.3 g |
| SFA 10:0 | 1.9 g |
| SFA 12:0 | 14.9 g |
| SFA 14:0 | 5.9 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.37 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 47.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.12 g |
| Isoleucine | 0.13 g |
| Leucine | 0.25 g |
| Lysine | 0.15 g |
| Methionine | 0.06 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.10 g |
| Valine | 0.20 g |
| Arginine | 0.55 g |
| Histidine | 0.08 g |
| Alanine | 0.17 g |
| Aspartic acid | 0.33 g |
| Glutamic acid | 0.76 g |
| Glycine | 0.16 g |
| Proline | 0.14 g |
| Serine | 0.17 g |
FAQ
What's the difference between raw and dried coconut meat?
Raw coconut meat is fresh, moist, and has a higher water content, giving it a softer chew. Dried or desiccated coconut has had most of the moisture removed, resulting in a more concentrated flavor, crispier texture, and longer shelf life.
Is the fat in coconut meat healthy?
Coconut meat is high in saturated fat, but a significant portion is made up of medium-chain triglycerides (MCTs), which are metabolized differently than long-chain fats and may offer some metabolic benefits. However, it should still be consumed in moderation as part of a balanced diet.
How can I use raw coconut meat in cooking?
It can be shredded into salads, blended into smoothies for creaminess, used as a topping for oatmeal or yogurt, or ground into a paste for curries and sauces. It's also delicious when lightly toasted.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.54 kcal/g · 4% calories from protein · 9.0 g fiber · 6.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.