Food composition
8,203 foods, each analysed in a laboratory, and what 100 g of each contains. Preparation matters more than most people expect, so raw and cooked forms are listed separately rather than averaged. A blank is a nutrient that was not measured in that sample, not a zero.
43 shown
| Food | Energy kcal |
Protein g |
Fat g |
Carbohydrate g |
Fibre g |
Sugars g |
Calcium mg |
Iron mg |
Magnesium mg |
Potassium mg |
Zinc mg |
Vitamin A µg RAE |
Vitamin C mg |
Folate µg |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Archway Home Style Cookies, Coconut Macaroon | 460 | 3.02 | 23 | 61 | 5.10 | 45 | 5.00 | 0.82 | — | 123 | — | 0.00 | 0.00 | 5.00 |
| Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2 | 31 | 0.21 | 2.08 | 2.92 | 0.00 | 2.50 | 188 | 0.30 | 0.00 | 19 | 0.00 | 63 | 0.00 | 0.00 |
| Beverages, Coconut water, ready-to-drink, unsweetened | 18 | 0.22 | 0.00 | 4.24 | 0.00 | 3.92 | 7.00 | 0.03 | 6.00 | 165 | 0.02 | 0.00 | 9.90 | 0.00 |
| Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | 464 | 9.80 | 18 | 67 | 3.10 | 28 | 60 | 3.18 | 101 | 326 | 1.60 | 8.00 | 1.00 | 81 |
| Cake, white, prepared from recipe with coconut frosting | 356 | 4.40 | 10 | 63 | 1.00 | 57 | 90 | 1.16 | 12 | 99 | 0.33 | 12 | 0.10 | 31 |
| Candies, coconut bar, not chocolate covered | 481 | 2.13 | 28 | 56 | 6.40 | 36 | 43 | 0.77 | 27 | 294 | 1.02 | 0.00 | 2.70 | 22 |
| Cookie, vanilla with caramel, coconut, and chocolate coating | 489 | 3.50 | 26 | 64 | 4.40 | 36 | 40 | 3.20 | 30 | 195 | 0.50 | 6.00 | 0.20 | 28 |
| Cookies, coconut macaroon | 460 | 3.02 | 23 | 61 | 5.10 | 45 | 5.00 | 0.82 | 29 | 123 | 0.73 | 0.00 | 0.00 | 3.00 |
| Flour, coconut | — | 16 | 15 | 59 | 34 | — | 36 | 8.02 | 248 | 2,088 | 3.70 | — | — | — |
| Frostings, coconut-nut, ready-to-eat | 433 | 1.50 | 24 | 53 | 2.50 | 40 | 13 | 0.54 | 19 | 186 | 0.41 | 0.00 | 0.20 | 2.00 |
| Frozen novelties, ice type, pineapple-coconut | 113 | 0.00 | 2.60 | 24 | 0.70 | — | 0.00 | 3.53 | 5.00 | 17 | 0.11 | 0.00 | 13 | 1.00 |
| Nuts, coconut cream, canned, sweetened | 357 | 1.17 | 16 | 53 | 0.20 | 52 | 4.00 | 0.13 | 17 | 101 | 0.60 | 0.00 | 0.00 | 14 |
| Nuts, coconut cream, raw (liquid expressed from grated meat) | 330 | 3.63 | 35 | 6.65 | 2.20 | — | 11 | 2.28 | 28 | 325 | 0.96 | 0.00 | 2.80 | 23 |
| Nuts, coconut meat, dried (desiccated), creamed | 684 | 5.30 | 69 | 22 | — | — | 26 | 3.36 | 92 | 551 | 2.04 | 0.00 | 1.50 | 9.00 |
| Nuts, coconut meat, dried (desiccated), not sweetened | 660 | 6.88 | 65 | 24 | 16 | 7.35 | 26 | 3.32 | 90 | 543 | 2.01 | 0.00 | 1.50 | 9.00 |
| Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | 443 | 3.35 | 32 | 41 | 4.50 | — | 14 | 1.84 | 49 | 324 | 1.59 | 0.00 | 0.00 | 7.00 |
| Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | 456 | 3.13 | 28 | 52 | 9.90 | 37 | 11 | 1.51 | 51 | 361 | 0.71 | 0.00 | 0.00 | 3.00 |
| Nuts, coconut meat, dried (desiccated), sweetened, shredded | 501 | 2.88 | 35 | 48 | 4.50 | 43 | 15 | 1.92 | 50 | 337 | 1.82 | 0.00 | 0.70 | 8.00 |
| Nuts, coconut meat, dried (desiccated), toasted | 592 | 5.30 | 47 | 44 | — | — | 27 | 3.39 | 92 | 554 | 2.05 | 0.00 | 1.50 | 9.00 |
| Nuts, coconut meat, raw | 354 | 3.33 | 33 | 15 | 9.00 | 6.23 | 14 | 2.43 | 32 | 356 | 1.10 | 0.00 | 3.30 | 26 |
| Nuts, coconut milk, canned (liquid expressed from grated meat and water) | 197 | 2.02 | 21 | 2.81 | — | — | 18 | 3.30 | 46 | 220 | 0.56 | 0.00 | 1.00 | 14 |
| Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | 202 | 1.61 | 21 | 5.58 | — | — | 4.00 | 0.81 | 32 | 232 | 0.59 | 0.00 | 1.10 | 14 |
| Nuts, coconut milk, raw (liquid expressed from grated meat and water) | 230 | 2.29 | 24 | 5.54 | 2.20 | 3.34 | 16 | 1.64 | 37 | 263 | 0.67 | 0.00 | 2.80 | 16 |
| Nuts, coconut water (liquid from coconuts) | 19 | 0.72 | 0.20 | 3.71 | 1.10 | 2.61 | 24 | 0.29 | 25 | 250 | 0.10 | 0.00 | 2.40 | 3.00 |
| Oil, coconut | 892 | 0.00 | 99 | 0.00 | 0.00 | 0.00 | 1.00 | 0.05 | 0.00 | 0.00 | 0.02 | 0.00 | 0.00 | 0.00 |
| Oil, coconut | 833 | 0.00 | 99 | 0.84 | — | — | 1.00 | 0.05 | 0.00 | 0.00 | 0.02 | — | — | — |
| Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners | 880 | 0.00 | 100 | 0.00 | 0.00 | 0.00 | 1.00 | 0.15 | 0.00 | 2.00 | 0.04 | 0.00 | 0.00 | 0.00 |
| Oil, industrial, coconut, confection fat, typical basis for ice cream coatings | 884 | 0.00 | 100 | 0.00 | 0.00 | 0.00 | 2.00 | 0.15 | 0.00 | 2.00 | 0.04 | 0.00 | 0.00 | 0.00 |
| Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts | 884 | 0.00 | 100 | 0.00 | 0.00 | 0.00 | 0.00 | 0.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pie, coconut cream, prepared from mix, no-bake type | 276 | 2.80 | 18 | 29 | 0.50 | — | 72 | 0.40 | 17 | 141 | 0.38 | 95 | 0.60 | 15 |
| Pie, coconut creme, commercially prepared | 298 | 2.10 | 17 | 37 | 1.30 | 19 | 29 | 0.80 | 20 | 65 | 0.47 | 27 | 0.00 | 7.00 |
| Pie, coconut custard, commercially prepared | 260 | 5.90 | 13 | 30 | 1.80 | — | 81 | 0.80 | 18 | 175 | 0.68 | 26 | 0.60 | 13 |
| Puddings, coconut cream, dry mix, instant | 415 | 0.90 | 10 | 84 | 4.00 | 64 | 8.00 | 0.72 | 17 | 96 | 0.30 | 0.00 | 0.30 | 2.00 |
| Puddings, coconut cream, dry mix, instant, prepared with 2% milk | 107 | 2.90 | 2.30 | 19 | 0.10 | — | 102 | 0.15 | 14 | 132 | 0.33 | 45 | 0.80 | 4.00 |
| Puddings, coconut cream, dry mix, instant, prepared with whole milk | 117 | 2.90 | 3.50 | 19 | 0.10 | — | 100 | 0.15 | 14 | 129 | 0.33 | 24 | 0.80 | 4.00 |
| Puddings, coconut cream, dry mix, regular | 434 | 1.00 | 11 | 82 | 1.60 | 81 | 8.00 | 0.57 | 15 | 133 | 0.35 | 0.00 | 0.30 | 2.00 |
| Puddings, coconut cream, dry mix, regular, prepared with 2% milk | 104 | 3.10 | 2.50 | 18 | 0.20 | — | 113 | 0.20 | 16 | 159 | 0.37 | 49 | 0.70 | 4.00 |
| Puddings, coconut cream, dry mix, regular, prepared with whole milk | 114 | 3.00 | 3.80 | 18 | 0.20 | — | 111 | 0.20 | 16 | 157 | 0.36 | 26 | 0.70 | 4.00 |
| Sauce, peanut, made from coconut, water, sugar, peanuts | 179 | 2.02 | 6.34 | 28 | 1.10 | 19 | 9.00 | 0.38 | 19 | 99 | 0.30 | 0.00 | 0.00 | 4.00 |
| Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated) | 884 | 0.00 | 100 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| SMART SOUP, Thai Coconut Curry | 36 | 0.80 | 1.06 | 6.50 | 1.00 | 3.70 | 19 | 0.00 | — | — | — | — | 0.00 | — |
| Snacks, granola bar, with coconut, chocolate coated | 531 | 5.20 | 32 | 55 | 6.20 | 34 | 42 | 1.75 | 56 | 254 | 1.17 | 0.00 | 0.50 | 9.00 |
| Yogurt, Greek, 2%fat, coconut blend, CHOBANI | 92 | 8.11 | 1.71 | 11 | 0.50 | — | 93 | 0.03 | — | — | — | 19 | 0.60 | — |
Source: USDA FoodData Central, the SR Legacy and Foundation sets — foods analysed in a laboratory. The two million branded supermarket products in the same database are deliberately excluded, because those figures are manufacturer declarations rather than measurements, and the two are indistinguishable once they are in the same table. No food here is attributed to a plant species: the food name is the identity, and matching a food description to a botanical name proved wrong often enough to be misleading.