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Coconut Calories
High fiber, healthy fats, source of magnesium and manganese
CALORIES
GI
POTASSIUM
FIBER
Coconut Nutrition Facts
Selected: 100 g
354
KCAL / 100G
Carbs
15.2g
· 16%
Protein
3.3g
· 4%
Fat
33.5g
· 80%
Fiber
9g
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
Coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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).
Foods Similar to Coconut
Coconut — Frequently Asked Questions
How many calories are in coconut?
Coconut contains 354 calories per 100 grams. It is an energy-dense food, so portion size can matter if you are tracking calories.
Is coconut suitable for a keto diet?
Yes, coconut is compatible with a keto diet. Per 100 grams, it provides 33.5 grams of fat, and its glycemic index is 45.
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Nutrition data compiled from USDA FoodData Central and scientific sources.