17 Fit Food calories Fruit and berries
Coconut calories and nutrition facts
Per 100 g: 354 kcal — 3.3 g protein, 33.5 g fat and 6.2 g carbs.
Fresh coconut flesh is surprisingly dense, at about 354 kcal per 100 g, most of it from fat – it’s the same white meat that coconut milk and oil are pressed from. Dried and shredded, it nearly doubles in energy as the water goes. Unsweetened shredded coconut goes into curries, granola and baking, while sweetened flakes add sugar on top.
- High in fibre
- Very low salt
- High in manganese
- High in copper
- Protein 4%
- Fat 89%
- Carbs 7%
In everyday portions
- Typical serving · 50 g 177 kcal
- 100 kcal is 28 g this much of it gives 100 kcal
- Energy density Medium 3.5 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Fresh | 354 | 3.3 | 33.5 | 6.2 |
| Shredded, unsweetened | 660 | 6.9 | 64.5 | 7.3 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Fresh
Energy and macros
- Energy 354 kcal 18%
- Protein 3.3 g 7%
- Fat 33.5 g 48%
- Carbs available, without fibre 6.2 g 2%
- Fibre 9 g
- Salt 0.05 g <1%
Where the calories come from
- Protein 4%
- Fat 89%
- Carbs 7%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.24 mg 2%
- Vitamin K 0.2 µg <1%
- Vitamin C 3.3 mg 4%
- Vitamin B1 thiamin 0.066 mg 6%
- Vitamin B2 riboflavin 0.02 mg 1%
- Vitamin B3 niacin 0.54 mg 3%
- Vitamin B5 pantothenic acid 0.3 mg 5%
- Vitamin B6 0.054 mg 4%
- Folate B9 26 µg 13%
- Vitamin B12 0 µg 0%
- Choline 12.1 mg
Minerals
- Potassium 356 mg 18%
- Calcium 14 mg 2%
- Phosphorus 113 mg 16%
- Magnesium 32 mg 9%
- Iron 2.4 mg 17%
- Zinc 1.1 mg 11%
- Copper 0.435 mg 44%
- Manganese 1.5 mg 75%
- Selenium 10.1 µg 18%
- Iodine 1.2 µg <1%
- Sodium 20 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Very low salt
- High in manganese
- High in copper
- Source of selenium
- Source of potassium
- Source of iron
- Source of phosphorus
Shredded, unsweetened
Energy and macros
- Energy 660 kcal 33%
- Protein 6.9 g 14%
- Fat 64.5 g 92%
- Carbs available, without fibre 7.3 g 3%
- Fibre 16.3 g
- Salt 0.09 g 2%
Where the calories come from
- Protein 4%
- Fat 91%
- Carbs 5%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.44 mg 4%
- Vitamin K 0.3 µg <1%
- Vitamin C 1.5 mg 2%
- Vitamin B1 thiamin 0.06 mg 5%
- Vitamin B2 riboflavin 0.1 mg 7%
- Vitamin B3 niacin 0.603 mg 4%
- Vitamin B5 pantothenic acid 0.8 mg 13%
- Vitamin B6 0.3 mg 21%
- Folate B9 9 µg 4%
- Vitamin B12 0 µg 0%
- Choline 22.1 mg
Minerals
- Potassium 543 mg 27%
- Calcium 26 mg 3%
- Phosphorus 206 mg 29%
- Magnesium 90 mg 24%
- Iron 3.3 mg 24%
- Zinc 2 mg 20%
- Copper 0.796 mg 80%
- Manganese 2.7 mg 137%
- Selenium 18.5 µg 34%
- Iodine no data
- Sodium 37 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Very low salt
- High in manganese
- High in copper
- High in selenium
- Source of phosphorus
- Source of potassium
- Source of magnesium
- Source of iron
- Source of vitamin B6
- Source of zinc
Fruit and berries
Among fruit and berries
The category in the 17 Fit catalog: 145 foods. Compared per 100 g.
- 98% More calories than 98% of fruit and berries.
- 95% More protein than 95% of fruit and berries.
- 94% More fibre than 94% of fruit and berries.
- 96% More manganese than 96% of fruit and berries.
- 98% More copper than 98% of fruit and berries.
Similar in composition
The foods with the nearest calories and macros.
- Avocado 160 kcal
- Passion fruit 97 kcal
- Guava 68 kcal
- Pomegranate 83 kcal
- Raspberries 52 kcal
- Blackberries 43 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 170169.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.