USDA-derived generic food data
What is the nutrition score of Coconut?
Per 100g, Coconut has a Daily Nutrient Contribution score of 9/100. Its strongest contributions are Fiber, Iron, Phosphorus. Treat this as a fixed nutrient comparison, not a personal recommendation.
Reviewed 16 July 2026. USDA-derived values are estimates for a generic food and can vary with preparation and brand.
Daily Nutrient Contribution
9/100
8 nutrients provide at least 10% of the daily reference used for this comparison.
Nutrition facts
The same generic food data, shown per 100g and for a 30g piece (30g).
| Nutrient | Per 100g | Per a 30g piece |
|---|---|---|
| Calories | 354 kcal | 106 kcal |
| Protein | 3 g | 1 g |
| Carbs | 15 g | 5 g |
| Fat | 34 g | 10 g |
| Fiber | 9 g | 3 g |
| Sat fat | 30 g | 9 g |
| Sodium | 20 mg | 6 mg |
| Potassium | 356 mg | 107 mg |
| Calcium | 14 mg | 4 mg |
| Iron | 2.4 mg | 0.7 mg |
| Magnesium | 32 mg | 10 mg |
| Zinc | 1.1 mg | 0.3 mg |
| Vitamin C | 3 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 26 µg | 8 µg |
Where Coconut contributes most
These percentages are capped at 100% for the score calculation. They use a fixed adult reference and are not personalised targets.
Fiber
30%
9 g per 100g
Iron
28%
2.4 mg per 100g
Phosphorus
21%
113 mg per 100g
Selenium
13%
10 µg per 100g
Sat fat
30 g per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Sodium
20 mg per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Source and limits
This page uses Nutrigate's USDA FoodData Central-derived generic-food table. It is useful for comparison, while the label on a branded product is more specific. Nutrition information is not medical advice.
Find Coconut in USDA FoodData CentralCompare related foods
These foods have similar nutrient contribution patterns in the same fixed comparison.