Nuts, coconut meat, dried (desiccated), toasted
Nuts, coconut meat, dried (desiccated), toasted is a nut/seed, with a high energy density of 592 kcal per 100g. It is an excellent source of Manganese and Copper, providing 122% and 90% of the Daily Value respectively. This nut/seed is high in fat. Nuts and seeds provide healthy fats, protein, fiber, and minerals including magnesium, zinc, and selenium. Their high nutrient density makes them a valuable component of heart-healthy diets. Our database tracks 62 nutrients for this food, plus environmental footprint data.
Top Nutrients
Data for 62 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 7
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 1.0 | g | — | 0% |
| Calories SR | 592 | kcal | — | — |
| Energy (kJ) SR | 2,477 | kj | — | — |
| Protein SR | 5.3 | g | — | 10% |
| Total Fat SR | 47.0 | g | — | — |
| Carbohydrate SR | 44.4 | g | — | 34% |
| Ash SR | 2.3 | g | — | — |
Minerals 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 27.0 | mg | — | 3% |
| Iron SR | 3.4 | mg | — | 42% |
| Magnesium SR | 92.0 | mg | — | 23% |
| Phosphorus SR | 211 | mg | — | 30% |
| Potassium SR | 554 | mg | — | 16% |
| Sodium SR | 37.0 | mg | — | 2% |
| Zinc SR | 2.0 | mg | — | 19% |
| Copper SR | 0.81 | mg | — | 90% |
| Manganese SR | 2.8 | mg | — | 122% |
Vitamins 16
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 0 | µg | — | — |
| Vitamin A (IU) SR | 0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Vitamin C SR | 1.5 | mg | — | 2% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Thiamin (B1) SR | 0.06 | mg | — | 5% |
| Riboflavin (B2) SR | 0.10 | mg | — | 8% |
| Niacin (B3) SR | 0.62 | mg | — | 4% |
| Pantothenic Acid (B5) SR | 0.82 | mg | — | 16% |
| Vitamin B6 SR | 0.31 | mg | — | 24% |
| Folate SR | 9.0 | µg | — | 2% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 9.0 | µg | — | — |
| Folate (DFE) SR | 9.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
Fatty Acids 4
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 41.7 | g | — | — |
| Monounsaturated Fat SR | 2.0 | g | — | — |
| Polyunsaturated Fat SR | 0.51 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
Individual Fatty Acids 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Caproic Acid (6:0) SR | 0.27 | g | — | — |
| Caprylic Acid (8:0) SR | 3.3 | g | — | — |
| Capric Acid (10:0) SR | 2.6 | g | — | — |
| Lauric Acid (12:0) SR | 20.9 | g | — | — |
| Myristic Acid (14:0) SR | 8.2 | g | — | — |
| Palmitic Acid (16:0) SR | 4.0 | g | — | — |
| Stearic Acid (18:0) SR | 2.4 | g | — | — |
| Linoleic Acid (18:2) SR | 0.51 | g | — | 3% |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.06 | g | — | — |
| Threonine SR | 0.19 | g | — | — |
| Isoleucine SR | 0.21 | g | — | — |
| Leucine SR | 0.39 | g | — | — |
| Lysine SR | 0.23 | g | — | — |
| Methionine SR | 0.10 | g | — | — |
| Cystine SR | 0.10 | g | — | — |
| Phenylalanine SR | 0.27 | g | — | — |
| Tyrosine SR | 0.16 | g | — | — |
| Valine SR | 0.32 | g | — | — |
| Arginine SR | 0.87 | g | — | — |
| Histidine SR | 0.12 | g | — | — |
| Alanine SR | 0.27 | g | — | — |
| Aspartic Acid SR | 0.52 | g | — | — |
| Glutamic Acid SR | 1.2 | g | — | — |
| Glycine SR | 0.25 | g | — | — |
| Proline SR | 0.22 | g | — | — |
| Serine SR | 0.27 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
⚠ Antagonisms — nutrients that compete
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Manganese and iron share the DMT1 transporter and compete for absorption. High iron status reduces manganese absorption and vice versa.
Erikson et al., Pharmacol Ther, 2007
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Lysine. Pair with legumes, dairy, and soy for a complete amino acid profile.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.06 | 11.7 |
| Threonine | 0.19 | 36.4 |
| Isoleucine | 0.21 | 39.2 |
| Leucine | 0.39 | 74.2 |
| Lysine | 0.23 | 44.2 |
| Methionine | 0.10 | 18.7 |
| Cystine | 0.10 | 19.8 |
| Phenylalanine | 0.27 | 50.8 |
| Tyrosine | 0.16 | 30.9 |
| Valine | 0.32 | 60.6 |
| Arginine | 0.87 | 164.2 |
| Histidine | 0.12 | 23.0 |
| Alanine | 0.27 | 51.1 |
| Aspartic Acid | 0.52 | 97.7 |
| Glutamic Acid | 1.2 | 228.7 |
| Glycine | 0.25 | 47.4 |
| Proline | 0.22 | 41.3 |
| Serine | 0.27 | 51.7 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Dried Fruits” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Fruit” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Tree Nuts
Top 10 countries by per capita supply of the “Tree Nuts” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+75%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
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Frequently Asked Questions
How many calories are in Nuts, coconut meat, dried (desiccated), toasted?
Nuts, coconut meat, dried (desiccated), toasted contains 592 kcal per 100 grams, making it a very calorie-dense food. The energy comes from 5.3g of protein (4% of calories), 47.0g of fat (71%), and 44.4g of carbohydrates (30%). Fat is the primary energy source.
What is Nuts, coconut meat, dried (desiccated), toasted most nutritious for?
The standout nutrient in Nuts, coconut meat, dried (desiccated), toasted is Manganese, providing 2.8 mg per 100g (122% of the Daily Value). It is also a notable source of Copper (90% DV). Our database tracks 62 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Nuts, coconut meat, dried (desiccated), toasted high in protein?
Nuts, coconut meat, dried (desiccated), toasted contains 5.3g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Nuts, coconut meat, dried (desiccated), toasted?
Nuts, coconut meat, dried (desiccated), toasted contains no dietary fiber. This is typical for this type of food. Pair with plant-based foods to ensure adequate fiber intake.