Nuts, coconut meat, raw

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 3.3 g · 13 kcal/100g
Fat 33.5 g · 301 kcal/100g
Carbs 15.2 g · 61 kcal/100g
Fiber 9.0 g
Water 47 g
Total energy 354 kcal

Energy is predominantly from fat (80%); EFSA recommends 20–35% for a balanced diet

Fat quality 20 / 100 How is this scored?
Total fat
33.5g
Saturated
29.7g
Monounsat.
1.4g
Polyunsat.
0.4g
Omega-6
0.37g

Saturated fat is 75.5% of energy, above the WHO limit of 10%.

Protein quality 98 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 98%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (98% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 40 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 3.3 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.05 mg
Folate (B9) 26 µg
Vitamin B12 0.00 µg

Minerals

Calcium 14 mg
Iron 2.4 mg
Magnesium 32 mg
Phosphorus 113 mg
Potassium 356 mg
Sodium 20 mg
Zinc 1.1 mg
Copper 0.44 mg
Manganese 1.50 mg
Selenium 10.1 µg

Notable source of Manganese (75% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.