Raw Coconut Nutrition Facts: Calories, Macros & Health Benefits
Summary: Raw Coconut contains 525 calories, 7g protein, 38g carbs, and 45g fat per one slice (60g). It is a source of saturated fat, calcium, iron.
Nutrition Facts — one slice (60g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 525 kcal | 26% |
| Protein | 7.0g | 14% |
| Carbohydrates | 38.0g | 14% |
| Total Fat | 45.0g | 58% |
| Fiber | 14.0g | 50% |
| Sugar | 20.0g | -- |
| Saturated Fat | 37.0g | 185% |
| Sodium | 15.0mg | 1% |
| Potassium | 0.70mg | 0% |
| Calcium | 140.0mg | 11% |
| Iron | 660.0mg | 3667% |
| Magnesium | 2.1mg | 0% |
| Zinc | 230.0mg | 2091% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.14mcg | 0% |
| Vitamin B6 | 1.1mg | 65% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 14.0mcg | 4% |
| Vitamin E | 1.6mg | 11% |
Is Raw Coconut Good for You?
Raw Coconut provides 525 calories per one slice (60g) with 7g protein, 38g carbohydrates, and 45g fat. It is a source of saturated fat (185% dv), calcium (11% dv), iron (3667% dv).
No-bake raw dessert slice dominated by coconut and cacao with a rough, textured bite
Key Health Benefits of Raw Coconut
- Saturated Fat (185% DV): Supports balanced nutrition when included as part of your daily meals.
- Calcium (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (3667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2091% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (65% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 7g protein per serving to support satiety and muscle maintenance.
How to Track Raw Coconut Nutrition with Gram
Use Gram to log raw coconut 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 raw coconut?
Raw Coconut contains 525 calories per one slice (60g).
How much protein is in raw coconut?
Raw Coconut provides 7g of protein per one slice (60g).
How many carbs are in raw coconut?
Raw Coconut has 38g of carbohydrates per one slice (60g).
Is raw coconut good for tracking nutrition?
Yes. Raw Coconut can be logged by calories, macros, and micronutrients in the Gram app.
How should I use raw coconut in a meal plan?
Use Raw Coconut 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 raw coconut and thousands of other foods with the Gram app.