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How Many Calories in Nuts, Coconut Meat, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 100 kcal | 0.9g |
| 100g | 354 kcal | 3.3g |
| 1 medium | 1405 kcal | 13.1g |
A nuts, coconut meat, raw contains 354 calories per 100g. A typical 1 medium (397g) provides about 1405 calories. Nuts, Coconut Meat, Raw is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Nuts, Coconut Meat, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (397g) |
|---|---|---|
| Calories | 354 kcal | 1405 kcal |
| Protein | 3.3g | 13.1g |
| Carbohydrates | 15.2g | 60.3g |
| of which Sugars | 6.2g | 24.6g |
| Fat | 33.5g | 133.0g |
| of which Saturates | 29.7g | 117.9g |
| Fibre | 9.0g | 35.7g |
| Sodium | 20.0mg | 79mg |
| Potassium | 356.0mg | 1413mg |
| Calcium | 14.0mg | 56mg |
| Iron | 2.4mg | 9.5mg |
| Vitamin C | 3.3mg | 13.1mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 10.1µg | 40µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in fibre (32% DV) — an excellent source
- High in fat (43% DV) — an excellent source
- Low in sodium (1% DV)
- A good source of iron (13% DV)
- A good source of selenium (18% DV)
- High in saturated fat (148% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 18% DV
- Protein: 7% DV
- Carbohydrates: 6% DV
- Fibre: 32% DV
- Fat: 43% DV
- Saturated fat: 148% DV
- Sodium: 1% DV
- Potassium: 8% DV
- Calcium: 1% DV
- Iron: 13% DV
- Vitamin C: 4% DV
- Vitamin A: 0% DV
- Selenium: 18% DV
- Riboflavin (B2): 0% DV
Useful for tracking nuts, coconut meat, raw
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether nuts, coconut meat, raw is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out nuts, coconut meat, raw for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does nuts, coconut meat, raw fit your diet?
Fibre intake
Nuts, Coconut Meat, Raw provides 9.0g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Moderation note
Nuts, Coconut Meat, Raw is relatively energy-dense (354 kcal/100g) with 29.7g of saturated fat per 100g — fine as part of a varied diet, worth weighing rather than eyeballing if you're watching saturated fat intake specifically.
Frequently Asked Questions
How many calories in nuts, coconut meat, raw per 100g?
Nuts, Coconut Meat, Raw contains 354 calories per 100g, based on USDA reference data.
Is nuts, coconut meat, raw high in calories?
A 1 medium of nuts, coconut meat, raw (397g) has around 1405 calories — roughly 70% of a 2,000-calorie daily intake.
Is nuts, coconut meat, raw good for weight loss?
Nuts, Coconut Meat, Raw is fairly calorie-dense at 354 calories per 100g, so portion size matters when losing weight. A 1 medium provides about 1405 calories.
How much protein is in nuts, coconut meat, raw?
Nuts, Coconut Meat, Raw contains 3.3g of protein per 100g.
Is nuts, coconut meat, raw a good source of fibre?
Yes — nuts, coconut meat, raw provides 9.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does nuts, coconut meat, raw compare to cereals ready-to-eat, kellogg, kellogg's, raisin bran crunch?
Nuts, Coconut Meat, Raw has 354 calories per 100g, close to cereals ready-to-eat, kellogg, kellogg's, raisin bran crunch at 354 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of nuts, coconut meat, raw for 20g of protein?
With 3.3g of protein per 100g, you'd need roughly 606g of nuts, coconut meat, raw to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to nuts, coconut meat, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nuts, Coconut Meat, Raw (this page) | 354 kcal | 3.3g | 15.2g | 33.5g |
| Cereals Ready-to-eat, Kellogg, Kellogg'S, Raisin Bran Crunch | 354 kcal | 6.6g | 84.9g | 1.8g |
| Cereals Ready-to-eat, Malt-O-Meal, Frosted Mini Spooners | 354 kcal | 9.1g | 81.8g | 1.9g |
| Cereals Ready-to-eat, Kellogg'S Frosted Mini-Wheats Little Bites, Chocolate | 354 kcal | 8.5g | 81.4g | 3.4g |
| Sugars, Maple | 354 kcal | 0.1g | 90.9g | 0.2g |
| Barley, Hulled | 354 kcal | 12.5g | 73.5g | 2.3g |
| Wheat Flour, White, All-purpose, Self-rising | 354 kcal | 9.9g | 74.2g | 1.0g |
More kit for nuts, coconut meat, raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.