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Before Home Coco Calories
Coconut is rich in fiber and healthy fats.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Before Home Coco (80 g) has 283 calories. That works out to 354 calories per 100 g. It contains 12.2 g of carbs, 2.6 g of protein, 26.8 g of fat and 7.2 g of fiber. Its 1.2 mg of Manganese covers 52% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Before Home Coco Nutrition Facts
Selected: 1 piece (medium) · 80 g
283
KCAL / 80G
Carbs
12.2g
· 4% DV
Protein
2.6g
· 5% DV
Fat
26.8g
· 34% DV
Fiber
7.2g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 3% · Fat 81%
Before Home Coco nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 283 kcal | |
| Total fat | 26.8 g | 34% |
| Saturated fat | 23.76 g | 119% |
| Trans fat | 0 g | |
| Sodium | 16 mg | 1% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 7.2 g | 26% |
| Protein | 2.6 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Before Home Coco?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 283 kcal |
| 1 tablespoon (shredded) | 10 g | 35 kcal |
| 1 slice (thin) | 25 g | 89 kcal |
| 1 piece (small) | 40 g | 142 kcal |
| 1 slice (thick) | 50 g | 177 kcal |
| 1 cup (chopped) | 80 g | 283 kcal |
| 100 g | 100 g | 354 kcal |
| 1 serving (medium) | 100 g | 354 kcal |
| 1 piece (large) | 150 g | 531 kcal |
Calculated from 354 calories per 100 g.
Frequently Asked Questions About Before Home Coco
How do you open a coconut?
To open a coconut, pierce one of its three eyes and drain the liquid first. Then wrap it in a towel and tap the shell carefully with a hammer, keeping your hands and face clear of the impact.
How can you tell if a coconut is ripe and fresh?
A fresh, mature coconut usually feels heavy for its size and has liquid that sloshes when shaken. Avoid one with cracks, leaking spots, mold, or a sour smell, all of which can indicate damage or spoilage.
What is the difference between coconut water and coconut milk?
Coconut water is the naturally occurring liquid inside the fruit; coconut milk is made by blending the white flesh with water and straining it. Milk is thicker and creamier, so the two are not interchangeable.
Can you eat coconut raw?
Yes, fresh coconut flesh can be eaten raw. Rinse the pieces after removing them from the shell, and discard any that smell sour or show mold; the hard outer shell is not edible.
How should you store an opened coconut?
Keep opened coconut flesh in an airtight container in the refrigerator and use it within a few days. Leaving it out at room temperature speeds spoilage; discard it if it develops mold, an off smell, or a slimy texture.
Can you freeze fresh coconut?
Yes, you can freeze fresh coconut flesh. Cut it into pieces and seal them in a freezer-safe bag or container; thawed coconut may be softer, so it works especially well in smoothies and cooked dishes.
Can you eat the brown skin on coconut flesh?
Yes, the thin brown layer attached to the white coconut flesh is edible. You can leave it on, or peel it away if you prefer a smoother texture; the hard shell itself should not be eaten.
Why has the flesh of my coconut turned pink?
A slight pink tint can sometimes come from natural color changes in coconut flesh. If it also has a sour odor, mold, or a sticky texture, throw it away rather than tasting it.
Does eating coconut help you lose weight?
No, coconut does not cause weight loss on its own. Its fiber may help with fullness, but coconut flesh is energy-dense, so portion size matters when you are managing your weight.
Does every coconut contain drinkable coconut water?
Yes, whole coconuts contain some natural liquid, though the amount varies with maturity and freshness. After opening, smell and taste it; discard the liquid if it smells or tastes sour.
Before Home Coco Vitamins & Minerals
Vitamins
Folate
20.8µg · 5% DV
B5
0.24mg · 5% DV
B1
0.05mg · 4% DV
Vitamin C
2.64mg · 3% DV
Minerals
Manganese
1.2mg · 52% DV
Copper
0.35mg · 39% DV
Selenium
8µg · 15% DV
Phosphorus
90mg · 13% DV
Potassium ⭐
285mg · 8% DV
Sodium
16mg · 1% DV
Before Home Coco Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Before Home Coco
To burn the 283 calories in 1 piece (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Before Home Coco?
Before Home Coco refers to the white flesh inside a mature coconut. It can be eaten fresh, sliced or grated, and is also used in baking, desserts and drinks. Its gently sweet flavour and firm, chewy texture make it distinctive; the flesh is different from coconut milk or coconut water.
In tropical regions, coconut is eaten fresh and cooked into both savoury dishes and sweets. Elsewhere, it is commonly added to granola, porridge, smoothies and baked goods. It is rich in fibre and fat, so a modest portion can make a snack or recipe more substantial. Pair it with fresh fruit, or use a little grated coconut to add flavour without relying on extra sugar.
How Nutritious Is Before Home Coco?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Before Home Coco Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Before Home Coco Contain Allergens?
No known major allergens
Which Diets Is Before Home Coco Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Before Home Coco Fat Profile
SATURATED
23.76g
MONOUNSATURATED
1.14g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.