Home/Nuts & seeds/Coconut meat, dried, toasted
🥥

Nuts & seeds

Coconut meat, dried, toasted

This USDA entry describes dried, desiccated coconut meat that has been toasted. It is distinct from raw coconut meat, untoasted dried coconut and sweetened packaged flakes; the USDA name does not state whether sugar or salt was added.

Nutrition per100 g
592kcal
2,480 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein5.3 g
11% RI*
Carbohydrates44.4 g
17% RI*
Fat47.0 g
67% RI*
Saturated fat41.7 g
100% RI*
Fibre0.0 g
0% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C1.5 mg
2% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.3 mg
22% RI*
Folate9.0 µg
5% RI*

Minerals

Calcium27.0 mg
3% RI*
Iron3.4 mg
24% RI*
Magnesium92.0 mg
25% RI*
Phosphorus211.0 mg
30% RI*
Potassium554.0 mg
28% RI*
Sodium37.0 mg
2% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind coconut meat, dried, toasted

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

+

THE UPSIDE

Why it can be a great choice

  • Provides 5.30 g protein per 100 g in the USDA reference.
  • Provides 554 mg potassium, 211 mg phosphorus and 92 mg magnesium per 100 g.
  • Provides 3.39 mg iron, 2.80 mg manganese and 2.05 mg zinc per 100 g.
  • Provides 1.5 mg vitamin C, 0.306 mg vitamin B6 and 9 micrograms total folate per 100 g.
!

THE DOWNSIDE

What to keep in mind

  • Contains 592 kcal and 47.0 g fat per 100 g, making it an energy-dense ingredient.
  • Contains 41.7 g saturated fat per 100 g, representing most of its total fat.
  • USDA does not report total sugar or dietary fibre for this reference, so the product must not be assumed to be sugar-free or fibre-free.
  • USDA does not report vitamin E, vitamin K or selenium for this reference, so those fields cannot be treated as measured zero values.
  • Coconut can cause allergic reactions, but FDA no longer includes coconut among the tree nuts it considers major food allergens; it must still appear in the ingredient list when used as an ingredient.
  • Sweetening, salting, toast level, moisture and flake size vary between products; use the current package ingredient list and nutrition label.