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Coconut Meat Calories
Rich in healthy fats, fiber, and minerals
CALORIES
GI
POTASSIUM
FIBER
Coconut Meat Nutrition Facts
Selected: 100 g
354
KCAL / 100G
Carbs
15.2g
· 16%
Protein
3.3g
· 4%
Fat
33.5g
· 80%
Fiber
9g
Coconut Meat Vitamins & Minerals
Vitamins
Folate
26µg · 7% DV
B1
0.07mg · 6% DV
B5
0.3mg · 6% DV
Vitamin C
3.3mg · 4% DV
Minerals
Manganese
2mg · 87% DV
Selenium
10µg · 18% DV
Phosphorus
113mg · 16% DV
Iron
2mg · 11% DV
Coconut Meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Coconut Meat Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Coconut Meat Contain Allergens?
No known major allergens
Which Diets Is Coconut Meat Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Coconut Meat Fat Profile
SATURATED
29.7g
MONOUNSATURATED
1.43g
POLYUNSATURATED
0.37g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
Foods Similar to Coconut Meat
Coconut Meat — Frequently Asked Questions
How many calories are in coconut meat?
Coconut meat contains 354 calories per 100 g. The same serving provides 33.5 g of fat, 15.2 g of carbohydrates, and 9 g of fiber.
Is coconut meat suitable for a keto diet?
Yes, coconut meat is compatible with a keto diet. It contains 15.2 g of carbohydrates per 100 g, so portion size should fit your daily carbohydrate target.
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Nutrition data compiled from USDA FoodData Central and scientific sources.