Calories in Nuts, coconut cream, raw (liquid expressed from grated meat)
Generic food Raw Nuts and Seeds
Nuts, coconut cream, raw (liquid expressed from grated meat) contains 330 kcal per 100 g. A typical serving of 1 tbsp (15 g) provides about 50 kcal.
Roughly 88% of its calories come from fat, with 8% from carbohydrates and 4% from protein (estimated with general energy factors).
That is less energy than the typical item in nut and seed products on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
100 g provides 57% of the Daily Value for manganese, 42% of the Daily Value for copper and 13% of the Daily Value for iron.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 330 kcal | |
| Total fat ? | 34.7 g | 44% |
| Saturated fat ? | 30.8 g | 154% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 4 mg | 0.2% |
| Total carbohydrates C | 6.7 g | 2% |
| Dietary fiber ? | 2.2 g | 8% |
| Total sugars | not reported | |
| Protein ? | 3.6 g | 7% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 2.8 mg | 3% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.03 mg | 3% |
| Riboflavin (B2) ? | 0 mg | 0% |
| Niacin (B3) ? | 0.89 mg | 6% |
| Pantothenic acid (B5) ? | 0.26 mg | 5% |
| Vitamin B6 ? | 0.047 mg | 3% |
| Folate (B9) C | 23 µg | 6% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 11 mg | 0.8% |
| Iron ? | 2.3 mg | 13% |
| Magnesium ? | 28 mg | 7% |
| Phosphorus ? | 122 mg | 10% |
| Potassium ? | 325 mg | 7% |
| Zinc ? | 0.96 mg | 9% |
| Copper ? | 0.38 mg | 42% |
| Manganese ? | 1.3 mg | 57% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 4%
- Carbohydrates 8%
- Fat 88%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.6 gin the lowest quarter of nut and seed products (median 16.1 g)
- Fiber2.2 gin the lowest quarter of nut and seed products (median 8.4 g)
- Fat34.7 gbelow the median for nut and seed products (median 48.8 g)
- Saturated fat30.8 gin the top quarter of nut and seed products (median 5.6 g)
- Sodium4 mgbelow the median for nut and seed products (median 18 mg)
- Protein per 100 kcal1.1 gprotein density, useful for comparing foods with different calorie levels
- Water53.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 1.5 g |
|---|---|
| Polyunsaturated fat ? | 0.38 g |
Amino acids (18)
| Tryptophan ? | 0.042 g |
|---|---|
| Threonine ? | 0.13 g |
| Isoleucine ? | 0.14 g |
| Leucine ? | 0.27 g |
| Lysine ? | 0.16 g |
| Methionine ? | 0.068 g |
| Cystine ? | 0.072 g |
| Phenylalanine ? | 0.18 g |
| Tyrosine ? | 0.11 g |
| Valine ? | 0.22 g |
| Arginine ? | 0.6 g |
| Histidine ? | 0.083 g |
| Alanine ? | 0.19 g |
| Aspartic acid ? | 0.35 g |
| Glutamic acid ? | 0.83 g |
| Glycine ? | 0.17 g |
| Proline ? | 0.15 g |
| Serine ? | 0.19 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.38 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0.2 g |
| SFA 8:0 ? | 2.4 g |
| SFA 10:0 ? | 1.9 g |
| SFA 12:0 ? | 15.4 g |
| SFA 14:0 ? | 6.1 g |
| SFA 16:0 ? | 2.9 g |
| SFA 18:0 ? | 1.8 g |
| MUFA 18:1 ? | 1.5 g |
| PUFA 18:3 ? | 0 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (7)
| Water ? | 53.9 g |
|---|---|
| Alcohol ? | 0 g |
| Ash ? | 1.2 g |
| Energy ? | 1,381 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 23 µg |
Other forms of Nuts
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nuts, coconut meat, dried (desiccated), creamed Dried or dry | 684 | 5.3 g | 21.5 g | 69.1 g |
| Nuts, coconut meat, dried (desiccated), sweetened, shredded Dried or dry | 501 | 2.9 g | 47.7 g | 35.5 g |
| Nuts, almond butter, plain, without salt added | 614 | 21 g | 18.8 g | 55.5 g |
| Nuts, chestnuts, japanese, boiled and steamed Cooked | 56 | 0.82 g | 12.6 g | 0.19 g |
| Nuts, chestnuts, japanese, roasted Cooked | 201 | 3 g | 45.1 g | 0.8 g |
| Nuts, almonds, honey roasted, unblanched Cooked | 594 | 18.2 g | 27.9 g | 49.9 g |
| Nuts, cashew butter, plain, with salt added | 609 | 12.1 g | 30.3 g | 53 g |
| Nuts, macadamia nuts, dry roasted, with salt added Cooked | 716 | 7.8 g | 12.8 g | 76.1 g |
| Nuts, mixed nuts, dry roasted, with peanuts, with salt added Cooked | 594 | 17.3 g | 25.4 g | 51.5 g |
| Nuts, mixed nuts, oil roasted, with peanuts, with salt added Cooked | 607 | 20 g | 21.1 g | 54 g |
| Nuts, almonds, oil roasted, lightly salted Cooked | 607 | 21.2 g | 17.7 g | 55.2 g |
| Nuts, almond butter, plain, with salt added | 614 | 21 g | 18.8 g | 55.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coconut, fresh Raw | 354 | 3.3 g | 15.2 g | 33.5 g |
| Peanuts, boiled Cooked | 318 | 13.5 g | 21.3 g | 22 g |
| Seeds, safflower seed kernels, dried Dried or dry | 517 | 16.2 g | 34.3 g | 38.5 g |
| Seeds, sesame meal, partially defatted | 567 | 17 g | 26 g | 48 g |
| Seeds, sunflower seed, kernel, raw Raw | 571 | 18.9 g | 24.5 g | 48.4 g |
| Cashews, salted | 578 | 14.7 g | 31.4 g | 47.5 g |
| Cashews, NFS | 574 | 15.3 g | 32.7 g | 46.4 g |
| Cashews, unroasted | 574 | 15.3 g | 32.7 g | 46.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw nuts?
100 g of raw nuts has 330 kcal. 1 tbsp (15 g): about 50 kcal. 1 cup (240 g): about 792 kcal.
How much protein is in raw nuts?
Raw nuts contains 3.6 g of protein per 100 g (7% of the 50 g Daily Value), or 0.54 g in 1 tbsp (15 g). About 4% of its calories come from protein. Compared with other nut and seed products, that is in the lowest quarter (median 16.1 g).
How many carbs are in raw nuts?
Raw nuts has 6.7 g of total carbohydrates per 100 g, including 2.2 g of fiber.
How much fat is in raw nuts?
Raw nuts contains 34.7 g of fat per 100 g, of which 30.8 g is saturated (154% of the Daily Value).
What vitamins and minerals does raw nuts contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (57% DV), copper (42% DV) and iron (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw nuts?
100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does nuts have the same nutrition raw and dried or dry?
No. Per 100 g, nuts, coconut cream, raw (liquid expressed from grated meat) has 330 kcal, while nuts, coconut meat, dried (desiccated), creamed has 684 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170580. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.