Nuts, coconut meat, dried (desiccated), not sweetened

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 6.9 g · 28 kcal/100g
Fat 64.5 g · 581 kcal/100g
Carbs 23.7 g · 95 kcal/100g
Fiber 16.3 g
Water 3 g
Total energy 660 kcal

Energy is predominantly from fat (83%); EFSA recommends 20–35% for a balanced diet

Fat quality 19 / 100 How is this scored?
Total fat
64.5g
Saturated
57.2g
Monounsat.
2.7g
Polyunsat.
0.7g
Omega-6
0.71g

Saturated fat is 78.0% 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 53 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 1.5 mg
Vitamin D 0.0 µg
Vitamin E 0.4 mg
Vitamin K 0 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.10 mg
Niacin (B3) 0.6 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.30 mg
Folate (B9) 9 µg
Vitamin B12 0.00 µg

Minerals

Calcium 26 mg
Iron 3.3 mg
Magnesium 90 mg
Phosphorus 206 mg
Potassium 543 mg
Sodium 37 mg
Zinc 2.0 mg
Copper 0.80 mg
Manganese 2.75 mg
Selenium 18.5 µg

Notable source of Manganese (137% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.