Calories in
nuts, coconut meat, raw
354 kcal per 100 g Nuts, coconut meat, raw contains 354 calories per 100 grams, or about 283 calories per cup, shredded. Per 100 g it provides 3.3 g protein, 15.2 g carbohydrate and 33.5 g fat.
By calories that splits 16% carbohydrate, 4% protein, 80% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, shredded | 80.0 g | 283 | 2.7 g | 12.2 g | 26.8 g |
| 1 medium | 397.0 g | 1,405 | 13.2 g | 60.5 g | 133.0 g |
| 1 piece (2" x 2" x 1/2") | 45.0 g | 159 | 1.5 g | 6.9 g | 15.1 g |
Full nutrition, per 100 g and per cup, shredded
| Nutrient | Per 100 g | Per cup, shredded |
|---|---|---|
| Energy | 354 kcal | 283 kcal |
| Protein | 3.3 g | 2.7 g |
| Total fat | 33.5 g | 26.8 g |
| Saturated fat | 29.7 g | 23.8 g |
| Carbohydrate | 15.2 g | 12.2 g |
| Fibre | 9.0 g | 7.2 g |
| Sugars | 6.2 g | 5.0 g |
| Sodium | 20.0 mg | 16.0 mg |
| Potassium | 356.0 mg | 284.8 mg |
| Calcium | 14.0 mg | 11.2 mg |
| Iron | 2.4 mg | 1.9 mg |
| Vitamin C | 3.3 mg | 2.6 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 47.0 g | 37.6 g |
USDA FoodData Central, SR Legacy (FDC ID 170169). A dash means the nutrient was not measured for this item, which is not the same as zero.
How nuts, coconut meat, raw compares
Among the 37 nut and seed products items on this site, nuts, coconut meat, raw ranks 25 of 37 by calorie density, against a category average of 450 kcal per 100 g — so it is about 21% less calorie-dense than typical for its group.
It carries 0.9 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one cup, shredded (283 kcal), a 70 kg adult would walk for roughly 58 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in nuts, coconut meat, raw?
Nuts, coconut meat, raw contains 354 calories per 100 g, which works out to about 283 calories per cup, shredded. It also provides 3.3 g of protein, 15.2 g of carbohydrate and 33.5 g of fat per 100 g.
What is the macro breakdown of nuts, coconut meat, raw?
By calories, nuts, coconut meat, raw is roughly 16% carbohydrate, 4% protein and 80% fat. That makes it a predominantly fat-based food.
How long does it take to burn off a cup, shredded?
About 58 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the nuts, coconut meat, raw I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within nut and seed products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Nuts, coconut meat, raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.