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Coconut Calories
High fiber, healthy fats, source of magnesium and manganese
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Coconut (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.
What is Coconut?
Coconut is the large fruit of a tropical palm, with a hard shell enclosing firm white flesh and a hollow centre that holds coconut water. It is eaten fresh in pieces, or grated and dried for cooking; in many parts of the world, it also goes into curries, rice dishes and sweets. Its flesh is mildly sweet, rich and chewy, with a pleasantly firm texture.
Coconut is high in fibre and fat, so a modest portion can make a snack or meal feel more substantial. Fresh pieces are good with fruit, while grated coconut adds texture to porridge and baking. For a lighter use, sprinkle a little over yoghurt rather than making it the main ingredient.
Coconut Nutrition Facts
Selected: 100 g
354
KCAL / 100G
Carbs
15.2g
· 6% DV
Protein
3.3g
· 7% DV
Fat
33.5g
· 43% DV
Fiber
9g
· 32% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 4% · Fat 80%
Coconut Vitamins & Minerals
Vitamins
Folate
26µg · 7% DV
B1
0.07mg · 6% DV
B5
0.3mg · 6% DV
Vitamin C
3.3mg · 4% DV
Minerals
Manganese
2mg · 87% DV
Selenium
10µg · 18% DV
Phosphorus
113mg · 16% DV
Iron
2mg · 11% DV
How Nutritious Is Coconut?
Nutrient density
High
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.
Coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut
To burn the 354 calories in 100 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.
Is Coconut 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 Coconut Contain Allergens?
No known major allergens
Which Diets Is Coconut 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
Coconut Fat Profile
SATURATED
29.7g
MONOUNSATURATED
1.43g
POLYUNSATURATED
0.37g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Compare Coconut
Foods Similar to Coconut
Frequently Asked Questions About Coconut
What are the benefits of eating coconut?
Coconut provides fiber and contains magnesium and manganese, while its fat makes it energy-dense. Fresh coconut meat can add texture and richness to meals, but it is best treated as one part of a varied diet rather than a cure-all.
How do you open a coconut?
Drain the coconut first by piercing one of its three eyes with a clean screwdriver and pouring out the liquid. Wrap the shell in a towel, tap it firmly with a hammer until it cracks, then pry the white meat away from the shell.
Is coconut a fruit, a nut, or a seed?
Botanically, a coconut is a drupe—a fruit with a hard outer layer and a seed inside. In cooking it is commonly called a nut, but that everyday name does not make it a tree nut in the botanical sense.
How can you tell whether a coconut is fresh?
Choose a coconut with an intact shell and no mold, cracks, or leaking eyes. When you shake it, you should hear liquid moving inside. A coconut that sounds dry or feels unusually light may have lost moisture or started to spoil.
How long does fresh coconut last after you open it?
Once opened, separate the white meat from the shell, seal it in a container, and refrigerate it. Use it within a few days, and discard it if it develops mold, an unpleasant sour smell, or a slimy texture.
Can you freeze fresh coconut?
Yes. Cut or grate the coconut meat, pack it in an airtight freezer-safe container, and freeze it. Thaw the amount you need in the refrigerator, or add frozen pieces straight to smoothies and cooked dishes.
Can you eat raw coconut meat?
Yes, the white meat of a fresh coconut is edible raw. Remove the hard shell and any loose fibrous material, then slice or grate the meat for snacking, salads, oatmeal, or smoothies.
How do you make coconut milk from fresh coconut?
Blend chopped fresh coconut meat with warm water, then strain the mixture through a fine cloth and squeeze out the liquid. Use less water for a richer result; refrigerate homemade coconut milk in a sealed container and use it promptly.
How do you toast coconut?
Spread shredded coconut in a single layer in a dry skillet and stir it over low to medium heat until golden and fragrant. It browns quickly, so stay beside the pan; toasted coconut works well on desserts, oats, and curries.
Does coconut help with weight loss?
Coconut is not a weight-loss food by itself. Its fiber may make a serving satisfying, but its rich fat content also makes portions energy-dense; adding large amounts without adjusting the rest of your meals can work against a calorie deficit.
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Nutrition data compiled from USDA FoodData Central and scientific sources.