Khopra Nutrition Facts: Calories, Macros & Health Benefits
Summary: Khopra contains 660 calories, 6.5g protein, 24g carbs, and 62g fat per one piece (30g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one piece (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 660 kcal | 33% |
| Protein | 6.5g | 13% |
| Carbohydrates | 24.0g | 9% |
| Total Fat | 62.0g | 79% |
| Fiber | 16.0g | 57% |
| Sugar | 7.5g | -- |
| Saturated Fat | 54.0g | 270% |
| Sodium | 37.0mg | 2% |
| Potassium | 1.5mg | 0% |
| Calcium | 90.0mg | 7% |
| Iron | 540.0mg | 3000% |
| Magnesium | 2.0mg | 0% |
| Zinc | 206.0mg | 1873% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.02mcg | 0% |
| Vitamin B6 | 0.50mg | 29% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 9.0mcg | 2% |
| Vitamin E | 0.70mg | 5% |
Is Khopra Good for You?
Khopra provides 660 calories per one piece (30g) with 6.5g protein, 24g carbohydrates, and 62g fat. It is a source of saturated fat (270% dv), iron (3000% dv), zinc (1873% dv).
Khopra is dried coconut meat (copra), widely used in Indian cooking for chutneys, sweets, and as a garnish. It is very high in saturated fat and calories, and is also used for extracting coconut oil.
Key Health Benefits of Khopra
- Saturated Fat (270% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (3000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1873% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (29% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6.5g protein per serving to support satiety and muscle maintenance.
How to Track Khopra Nutrition with Gram
Use Gram to log khopra and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in khopra?
Khopra contains 660 calories per one piece (30g).
How much protein is in khopra?
Khopra provides 6.5g of protein per one piece (30g).
How many carbs are in khopra?
Khopra has 24g of carbohydrates per one piece (30g).
Is khopra good for tracking nutrition?
Yes. Khopra can be logged by calories, macros, and micronutrients in the Gram app.
How should I use khopra in a meal plan?
Use Khopra as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track khopra and thousands of other foods with the Gram app.