Calories in Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged
Generic food Dried or dry Nuts and Seeds
Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged contains 456 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 129 kcal.
Roughly 53% of its calories come from fat, with 44% from carbohydrates and 3% 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 42% of the Daily Value for manganese, 33% of the Daily Value for copper and 29% of the Daily Value for selenium.
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 456 kcal | |
| Total fat M | 28 g | 36% |
| Saturated fat C | 26.4 g | 132% |
| Trans fat C | 0.002 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 285 mg | 12% |
| Total carbohydrates C | 51.9 g | 19% |
| Dietary fiber M | 9.9 g | 35% |
| Total sugars M | 36.8 g | |
| Protein M | 3.1 g | 6% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0 mg | 0% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 0.015 mg | 1% |
| Riboflavin (B2) M | 0.015 mg | 1% |
| Niacin (B3) M | 0.7 mg | 4% |
| Pantothenic acid (B5) M | 0.14 mg | 3% |
| Vitamin B6 M | 0.03 mg | 2% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 19.3 mg | 4% |
| Calcium M | 11 mg | 0.8% |
| Iron M | 1.5 mg | 8% |
| Magnesium M | 51 mg | 12% |
| Phosphorus M | 100 mg | 8% |
| Potassium M | 361 mg | 8% |
| Zinc M | 0.71 mg | 6% |
| Copper M | 0.3 mg | 33% |
| Manganese M | 0.96 mg | 42% |
| Selenium M | 16.1 µg | 29% |
% 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 3%
- Carbohydrates 44%
- Fat 53%
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
- Protein3.1 gin the lowest quarter of nut and seed products (median 16.1 g)
- Fiber9.9 gabove the median for nut and seed products (median 8.4 g)
- Sugars36.8 gin the top quarter of nut and seed products (median 4.2 g)
- Fat28 gbelow the median for nut and seed products (median 48.8 g)
- Saturated fat26.4 gin the top quarter of nut and seed products (median 5.6 g)
- Sodium285 mgin the top quarter of nut and seed products (median 18 mg)
- Protein per 100 kcal0.69 gprotein density, useful for comparing foods with different calorie levels
- Water15.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.4 g |
|---|---|
| Polyunsaturated fat C | 0.22 g |
Sugars and starch (7)
| Starch M | 0 g |
|---|---|
| Sucrose M | 36.2 g |
| Glucose M | 0.53 g |
| Fructose M | 0.01 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (19)
| Tryptophan M | 0.02 g |
|---|---|
| Threonine M | 0.084 g |
| Isoleucine M | 0.067 g |
| Leucine M | 0.19 g |
| Lysine M | 0.15 g |
| Methionine M | 0.06 g |
| Cystine M | 0.03 g |
| Phenylalanine M | 0.13 g |
| Tyrosine M | 0.057 g |
| Valine M | 0.12 g |
| Arginine M | 0.54 g |
| Histidine M | 0.074 g |
| Alanine M | 0.17 g |
| Aspartic acid M | 0.34 g |
| Glutamic acid M | 0.78 g |
| Glycine M | 0.16 g |
| Proline M | 0.16 g |
| Serine M | 0.22 g |
| Hydroxyproline M | 0 g |
Individual fatty acids (46)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.22 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0.21 g |
| SFA 8:0 M | 2.4 g |
| SFA 10:0 M | 1.8 g |
| SFA 12:0 M | 13.8 g |
| SFA 14:0 M | 5.1 g |
| SFA 16:0 M | 2.2 g |
| SFA 18:0 M | 0.83 g |
| SFA 20:0 M | 0.022 g |
| MUFA 18:1 ? | 1.4 g |
| PUFA 18:3 ? | 0 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.004 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.004 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.009 g |
| MUFA 22:1 ? | 0.002 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.003 g |
| SFA 17:0 M | 0.002 g |
| SFA 24:0 M | 0.008 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0 g |
| TFA 22:1 t M | 0.002 g |
| TFA 18:2 t,t M | 0 g |
| PUFA 18:2 CLAs M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 16:1 c M | 0.004 g |
| MUFA 18:1 c M | 1.4 g |
| PUFA 18:2 n-6 c,c M | 0.22 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0.002 g |
| Fatty acids, total trans-polyenoic C | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.03 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0.46 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0.12 mg |
| Tocotrienol, delta M | 0 mg |
Other components (14)
| Water M | 15.5 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.6 g |
| Theobromine Z | 0 mg |
| Energy C | 1,908 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 3 µg |
| Betaine M | 1.3 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 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, packaged | 456 | 3.1 g | 51.8 g | 28 g |
| Trail mix, NFS | 454 | 10.9 g | 51.1 g | 26.8 g |
| Trail mix with nuts and fruit | 454 | 10.9 g | 51.1 g | 26.8 g |
| Almond paste | 458 | 9 g | 47.8 g | 27.7 g |
| Trail mix with chocolate | 503 | 11.6 g | 48.3 g | 32.3 g |
| Peanut butter and jelly | 432 | 11.2 g | 46.1 g | 25.7 g |
| Peanut butter and chocolate spread | 498 | 11.7 g | 42.8 g | 34.5 g |
| Trail mix with pretzels, cereal, or granola | 476 | 13.1 g | 50.6 g | 27.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170577. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.