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 — dissected below.
SOURCE·USDA SR Legacy·FDC 170169·REVIEWED JUL 2026
The 4·4·9 shorthand adds to 376 kcal; USDA publishes 354 kcal — +22 kcal, 6.2% apart. That gap is expected, not an error: USDA derives energy with food-specific factors and, for many items, discounts the fibre that the shorthand still counts at four. The published figure is the better one, so the axis above is scaled to it and the shares are what the shorthand is genuinely good at.
Source—USDA FoodData Central, SR Legacy—FDC 170169—retrieved 2026-07
How this is worked out
- USDA measures every nutrient per 100 g of edible portion. That row is published here unchanged — nothing is rounded up, smoothed or "adjusted".
- The energy figure is USDA's own, derived with food-specific factors. This site never computes the calorie count it publishes.
- The Atwater shorthand 4 · 4 · 9 is applied to the protein, carbohydrate and fat grams only to split that energy into shares — and where the shorthand disagrees with the published figure, the gap is printed rather than hidden.
- A serving is a straight proportional conversion of the per-100 g row, using USDA's own household measures for the grams.
- The walking figure uses MET 4.0 at 70 kg, the same equation the sister site publishes.
per serving = per 100 g × serving grams ÷ 100 energy shares = 4·P + 4·C + 9·F (P, C, F in grams) walk minutes = kcal ÷ (4.0 × 3.5 × 70 ÷ 200)
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 |
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
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 |
A dash means the nutrient was not measured for this item, which is not the same as zero.
SOURCE·USDA SR Legacy·FDC 170169·REVIEWED JUL 2026
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.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
A reference table describes the average nuts, coconut meat, raw. Yours was grown somewhere, picked at some ripeness, and cooked by you.
Questions this entry settles
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.
Neighbouring entries
The 6 foods that sit closest to nuts, coconut meat, raw on the calorie-density shelf, all within nut and seed products.
Source: USDA FoodData Central, SR Legacy — public domain, reviewed JUL 2026. 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.
