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Calories in Nuts, coconut meat, dried (desiccated), sweetened, shredded

Generic food Dried or dry Nuts and Seeds

Nuts, coconut meat, dried (desiccated), sweetened, shredded contains 501 kcal per 100 g. A typical serving of 1 cup, shredded (93 g) provides about 466 kcal.

Roughly 61% of its calories come from fat, with 37% from carbohydrates and 2% 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 108% of the Daily Value for manganese, 35% of the Daily Value for copper and 30% 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.

501kcal per 100 g
2.9 gprotein
47.7 gcarbohydrates
35.5 gfat
466kcal in 1 cup, shredded (93 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 501 kcal
Total fat ? 35.5 g 46%
Saturated fat ? 31.5 g 157%
Cholesterol Z 0 mg 0%
Sodium ? 262 mg 11%
Total carbohydrates C 47.7 g 17%
Dietary fiber ? 4.5 g 16%
Total sugars C 43.2 g
Protein ? 2.9 g 6%
Vitamin A C 0 µg0%
Vitamin C ? 0.7 mg0.8%
Vitamin D Z 0 µg0%
Vitamin E I 0.39 mg3%
Vitamin K I 0.3 µg0.3%
Thiamin (B1) ? 0.031 mg3%
Riboflavin (B2) ? 0.02 mg2%
Niacin (B3) ? 0.47 mg3%
Pantothenic acid (B5) ? 0.72 mg14%
Vitamin B6 ? 0.27 mg16%
Folate (B9) C 8 µg2%
Vitamin B12 Z 0 µg0%
Choline I 19.3 mg4%
Calcium ? 15 mg1%
Iron ? 1.9 mg11%
Magnesium ? 50 mg12%
Phosphorus ? 107 mg9%
Potassium ? 337 mg7%
Zinc ? 1.8 mg17%
Copper ? 0.31 mg35%
Manganese ? 2.5 mg108%
Selenium I 16.7 µg30%

% 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: 2%Carbohydrates: 37%Fat: 61%501kcal / 100 g
  • Protein 2%
  • Carbohydrates 37%
  • Fat 61%

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

Manganese108%Copper35%Selenium30%Zinc17%Vitamin B616%Pantothenic acid (B5)14%Magnesium12%Iron11%Phosphorus9%Potassium7%

Nutritional insights

  • Protein2.9 gin the lowest quarter of nut and seed products (median 16.1 g)
  • Fiber4.5 gin the lowest quarter of nut and seed products (median 8.4 g)
  • Sugars43.2 gin the top quarter of nut and seed products (median 4.2 g)
  • Fat35.5 gbelow the median for nut and seed products (median 48.8 g)
  • Saturated fat31.5 gin the top quarter of nut and seed products (median 5.6 g)
  • Sodium262 mgin the top quarter of nut and seed products (median 18 mg)
  • Protein per 100 kcal0.57 gprotein density, useful for comparing foods with different calorie levels
  • Water12.6 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 ?0.39 g
Amino acids (18)
Tryptophan ?0.034 g
Threonine ?0.11 g
Isoleucine ?0.11 g
Leucine ?0.21 g
Lysine ?0.13 g
Methionine ?0.054 g
Cystine ?0.057 g
Phenylalanine ?0.15 g
Tyrosine ?0.089 g
Valine ?0.18 g
Arginine ?0.47 g
Histidine ?0.066 g
Alanine ?0.15 g
Aspartic acid ?0.28 g
Glutamic acid ?0.66 g
Glycine ?0.14 g
Proline ?0.12 g
Serine ?0.15 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) ?0.39 g
SFA 4:0 ?0 g
SFA 6:0 ?0.2 g
SFA 8:0 ?2.5 g
SFA 10:0 ?2 g
SFA 12:0 ?15.7 g
SFA 14:0 ?6.2 g
SFA 16:0 ?3 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 (7)
Beta-carotene I0 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol Z0 µg
Carotene, alpha Z0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta Z0 µg
Other components (11)
Water ?12.6 g
Alcohol ?0 g
Caffeine Z0 mg
Ash ?1.4 g
Theobromine Z0 mg
Energy ?2,096 kJ
Vitamin A, IU ?0 IU
Folic acid Z0 µg
Folate, food ?8 µg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Nuts

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Nuts, coconut meat, dried (desiccated), creamed Dried or dry 684 5.3 g 21.5 g 69.1 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
Nuts, chestnuts, japanese, dried Dried or dry 360 5.3 g 81.4 g 1.2 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
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 chocolate spread 498 11.7 g 42.8 g 34.5 g
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
Peanut butter and jelly 432 11.2 g 46.1 g 25.7 g
Cashews, honey roasted Cooked 563 10.3 g 43.7 g 41.2 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 168586. 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.

Frequently asked questions

How many calories are in dried or dry nuts?

100 g of dried or dry nuts has 501 kcal. 1 cup, shredded (93 g): about 466 kcal. 1 package, 7 oz (199 g): about 997 kcal.

How much protein is in dried or dry nuts?

Dried or dry nuts contains 2.9 g of protein per 100 g (6% of the 50 g Daily Value), or 2.7 g in 1 cup, shredded (93 g). About 2% 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 dried or dry nuts?

Dried or dry nuts has 47.7 g of total carbohydrates per 100 g, including 4.5 g of fiber and 43.2 g of sugars.

How much fat is in dried or dry nuts?

Dried or dry nuts contains 35.5 g of fat per 100 g, of which 31.5 g is saturated (157% of the Daily Value).

What vitamins and minerals does dried or dry nuts contain?

Per 100 g, the most notable amounts relative to the Daily Value are manganese (108% DV), copper (35% DV), selenium (30% DV), zinc (17% DV) and Vitamin B6 (16% DV). The full list is in the vitamins and minerals table above.

How much sodium is in dried or dry nuts?

100 g contains 262 mg of sodium, 11% of the 2,300 mg Daily Value.

Does nuts have the same nutrition dried or dry and cooked?

No. Per 100 g, nuts, coconut meat, dried (desiccated), sweetened, shredded has 501 kcal, while nuts, chestnuts, japanese, boiled and steamed has 56 kcal. Cooking 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.