Nuts, coconut meat, raw

1 piece, (2" x 2" x 1/2") (45 g): 159 kcal, 1.5 g protein, 6.9 g carbohydrate and 15.1 g fat.

Log 1 piece, (2" x 2" x 1/2") (45 g) to today

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Nutrition Facts

Serving size1 piece, (2" x 2" x 1/2") (45 g)

Amount per serving

Calories160

% Daily Value*

Total Fat 15g	19%
Saturated Fat 13g	67%
Trans Fat —
Cholesterol 0mg	0%
Sodium 10mg	0%
Total Carbohydrate 7g	2%
Dietary Fiber 4g	14%
Total Sugars 3g
Includes Added Sugars ≤3g	≤6%
Protein 1g	3%
Vitamin D 0mcg	0%
Calcium 10mg	0%
Iron 1.1mg	6%
Potassium 160mg	4%

* 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 piece, (2" x 2" x 1/2") (45 g) gives you

High in Copper (22% DV), Manganese (29% DV)

Low in cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

4% protein · 16% carbohydrate · 80% fat

Protein: 1 g 4%
Carbs: 7 g 16%
Fat: 15 g 80%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 20% of foods
Protein: more than 32% of foods
Total fat: less than 6% of foods
Carbohydrate: more than 63% of foods
Dietary fiber: more than 95% of foods
Total sugars: less than 28% of foods
Sodium: less than 78% of foods

All nutrients (56)

Amounts for 1 piece, (2" x 2" x 1/2") (45 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	159 kcal	354 kcal
Protein	1.5 g	3.33 g	3%
Carbohydrate	6.85 g	15.2 g	2%
Dietary fiber	4.05 g	9 g	14%
Total sugars	2.8 g	6.23 g
Water	21.1 g	47 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	15.1 g	33.5 g	19%
Saturated fat	13.4 g	29.7 g	67%
Monounsaturated fat	0.641 g	1.43 g
Polyunsaturated fat	0.165 g	0.366 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	6.3 mg	14 mg	0%
Iron	1.09 mg	2.43 mg	6%
Magnesium	14.4 mg	32 mg	3%
Phosphorus	50.9 mg	113 mg	4%
Potassium	160 mg	356 mg	3%
Sodium	9 mg	20 mg	0%
Zinc	0.495 mg	1.1 mg	5%
Copper	0.196 mg	0.435 mg	22%
Manganese	0.675 mg	1.5 mg	29%
Selenium	4.54 mcg	10.1 mcg	8%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	1.49 mg	3.3 mg	2%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.108 mg	0.24 mg	1%
Vitamin K	0.09 mcg	0.2 mcg	0%
Thiamin (B1)	0.03 mg	0.066 mg	2%
Riboflavin (B2)	0.009 mg	0.02 mg	1%
Niacin (B3)	0.243 mg	0.54 mg	2%
Pantothenic acid (B5)	0.135 mg	0.3 mg	3%
Vitamin B6	0.024 mg	0.054 mg	1%
Folate	11.7 mcg	26 mcg	3%
Vitamin B12	0 mcg	0 mcg	0%
Choline	5.45 mg	12.1 mg	1%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.018 g	0.039 g
Threonine	0.054 g	0.121 g
Isoleucine	0.059 g	0.131 g
Leucine	0.111 g	0.247 g
Lysine	0.066 g	0.147 g
Methionine	0.028 g	0.062 g
Cystine	0.03 g	0.066 g
Phenylalanine	0.076 g	0.169 g
Tyrosine	0.046 g	0.103 g
Valine	0.091 g	0.202 g
Arginine	0.246 g	0.546 g
Histidine	0.035 g	0.077 g
Alanine	0.076 g	0.17 g
Aspartic acid	0.146 g	0.325 g
Glutamic acid	0.342 g	0.761 g
Glycine	0.071 g	0.158 g
Proline	0.062 g	0.138 g
Serine	0.077 g	0.172 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170169(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.