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Coconut calories and nutrition facts
100 grams of coconut contains 354 calories, with 3.3 g of protein, 15.2 g of carbohydrate and 33.5 g of fat. It provides 9 g of fiber and 6.2 g of sugar per 100 g. Most of its calories come from fat.
Fresh coconut is the outlier of the fruit aisle: a third fat by weight, so a cup of shredded flesh is about 283 calories — closer to nuts than to fruit. It also carries a remarkable 9 g of fibre per 100 g. Coconut water, coconut milk and desiccated coconut are three quite different foods nutritionally; log the one you actually ate.
Where the calories come from
Protein 4% Carbs 16% Fat 80%
How coconut compares
Per 100 g, against the closest nuts & seeds in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coconut | 354 kcal | 3.3 g | 15.2 g | 33.5 g |
| Coconut cream, raw | 330 kcal | 3.6 g | 6.7 g | 34.7 g |
| Acorns | 387 kcal | 6.2 g | 40.8 g | 23.9 g |
| Sweetened canned coconut cream | 357 kcal | 1.2 g | 53.2 g | 16.3 g |
| Nigella seeds | 345 kcal | 16 g | 44.2 g | 22.3 g |
Nutrition facts for coconut
| Nutrient | Per 100 g | Per 1 cup, shredded |
|---|---|---|
| Calories | 354 kcal | 283 kcal |
| Protein | 3.3 g | 3 g |
| Carbohydrate | 15.2 g | 12 g |
| Fat | 33.5 g | 27 g |
| Fiber | 9 g | 7 g |
| Sugar | 6.2 g | 5 g |
| Saturated fat | 29.7 g | 24 g |
| Salt | 0.1 g | 0 g |
Print an EU-style nutrition label for coconut — per 100 g and per portion.
Vitamins and minerals in coconut
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 1.5 mg | 65% |
| Copper | 0.44 mg | 49% |
| Selenium | 10.1 µg | 18% |
| Iron | 2.4 mg | 14% |
| Zinc | 1.1 mg | 10% |
| Phosphorus | 113 mg | 9% |
| Magnesium | 32 mg | 8% |
| Potassium | 356 mg | 8% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common coconut servings
How many calories in a portion of coconut — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 piece (45 g) | 159 kcal | 1 g | 7 g | 15 g |
| 1 cup, shredded (80 g) | 283 kcal | 3 g | 12 g | 27 g |
| 100 g (100 g) | 354 kcal | 3 g | 15 g | 34 g |
| 1 medium (397 g) | 1405 kcal | 13 g | 60 g | 133 g |
Log coconut in one tap
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Frequently asked questions
How many calories are in coconut?
Coconut has 354 calories per 100 grams. A typical serving of 1 cup, shredded (80 g) has about 283 calories.
How much protein is in coconut?
Coconut contains 3.3 g of protein per 100 g, or about 3 g per 1 cup, shredded.
How much sugar is in coconut?
Coconut contains 6.2 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
How much fiber does coconut have?
Coconut has 9 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these coconut calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #170169 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
