Calories in Nuts, coconut meat, dried (desiccated), toasted
Generic food Cooked Nuts and Seeds
Nuts, coconut meat, dried (desiccated), toasted contains 592 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 168 kcal.
Roughly 68% of its calories come from fat, with 29% from carbohydrates and 3% from protein (estimated with general energy factors).
That is close to the median for nut and seed products on FoodFactly (574 kcal per 100 g).
100 g provides 122% of the Daily Value for manganese, 90% of the Daily Value for copper and 22% of the Daily Value for magnesium.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 592 kcal | |
| Total fat ? | 47 g | 60% |
| Saturated fat ? | 41.7 g | 208% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 37 mg | 2% |
| Total carbohydrates C | 44.4 g | 16% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein ? | 5.3 g | 11% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 1.5 mg | 2% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.061 mg | 5% |
| Riboflavin (B2) ? | 0.1 mg | 8% |
| Niacin (B3) ? | 0.62 mg | 4% |
| Pantothenic acid (B5) ? | 0.82 mg | 16% |
| Vitamin B6 ? | 0.31 mg | 18% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 27 mg | 2% |
| Iron ? | 3.4 mg | 19% |
| Magnesium ? | 92 mg | 22% |
| Phosphorus ? | 211 mg | 17% |
| Potassium ? | 554 mg | 12% |
| Zinc ? | 2.1 mg | 19% |
| Copper ? | 0.81 mg | 90% |
| Manganese ? | 2.8 mg | 122% |
% 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 29%
- Fat 68%
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
- Protein5.3 gin the lowest quarter of nut and seed products (median 16.1 g)
- Fat47 gbelow the median for nut and seed products (median 48.8 g)
- Saturated fat41.7 gin the top quarter of nut and seed products (median 5.6 g)
- Sodium37 mgabove the median for nut and seed products (median 18 mg)
- Protein per 100 kcal0.9 gprotein density, useful for comparing foods with different calorie levels
- Water1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 2 g |
|---|---|
| Polyunsaturated fat ? | 0.51 g |
Amino acids (18)
| Tryptophan ? | 0.062 g |
|---|---|
| Threonine ? | 0.19 g |
| Isoleucine ? | 0.21 g |
| Leucine ? | 0.39 g |
| Lysine ? | 0.23 g |
| Methionine ? | 0.099 g |
| Cystine ? | 0.11 g |
| Phenylalanine ? | 0.27 g |
| Tyrosine ? | 0.16 g |
| Valine ? | 0.32 g |
| Arginine ? | 0.87 g |
| Histidine ? | 0.12 g |
| Alanine ? | 0.27 g |
| Aspartic acid ? | 0.52 g |
| Glutamic acid ? | 1.2 g |
| Glycine ? | 0.25 g |
| Proline ? | 0.22 g |
| Serine ? | 0.27 g |
Individual fatty acids (9)
| Linoleic acid (omega-6, 18:2) ? | 0.51 g |
|---|---|
| SFA 6:0 ? | 0.27 g |
| SFA 8:0 ? | 3.3 g |
| SFA 10:0 ? | 2.6 g |
| SFA 12:0 ? | 20.9 g |
| SFA 14:0 ? | 8.2 g |
| SFA 16:0 ? | 4 g |
| SFA 18:0 ? | 2.4 g |
| MUFA 18:1 ? | 2 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 1 g |
|---|---|
| Ash ? | 2.3 g |
| Energy ? | 2,477 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 9 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 |
|---|---|---|---|---|
| Cashews, salted | 578 | 14.7 g | 31.4 g | 47.5 g |
| Cashews, unsalted | 584 | 14.8 g | 31.7 g | 48 g |
| Cashews, lightly salted | 581 | 14.8 g | 31.6 g | 47.7 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 |
| Seeds, sesame meal, partially defatted | 567 | 17 g | 26 g | 48 g |
| Seeds, safflower seed kernels, dried Dried or dry | 517 | 16.2 g | 34.3 g | 38.5 g |
| Cashew butter | 609 | 12.1 g | 30.3 g | 53 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked nuts?
100 g of cooked nuts has 592 kcal. 1 oz (28.4 g): about 168 kcal.
How much protein is in cooked nuts?
Cooked nuts contains 5.3 g of protein per 100 g (11% of the 50 g Daily Value), or 1.5 g in 1 oz (28.4 g). About 3% 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 cooked nuts?
Cooked nuts has 44.4 g of total carbohydrates per 100 g.
How much fat is in cooked nuts?
Cooked nuts contains 47 g of fat per 100 g, of which 41.7 g is saturated (208% of the Daily Value).
What vitamins and minerals does cooked nuts contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (122% DV), copper (90% DV), magnesium (22% DV), iron (19% DV) and zinc (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked nuts?
100 g contains 37 mg of sodium, 2% of the 2,300 mg Daily Value.
Does nuts have the same nutrition cooked and dried or dry?
No. Per 100 g, nuts, coconut meat, dried (desiccated), toasted has 592 kcal, while nuts, coconut meat, dried (desiccated), creamed has 684 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.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170579. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.