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Coconut Meat Calories
Rich in healthy fats, fiber, and minerals
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Coconut Meat (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.
Coconut Meat 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%
Coconut Meat 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 Coconut Meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 283 kcal |
| 1 tablespoon (shredded) | 6 g | 21 kcal |
| 1 tablespoon (chopped) | 7 g | 25 kcal |
| 1 slice (thin) | 20 g | 71 kcal |
| 1 slice (thick) | 35 g | 124 kcal |
| 1 piece (small) | 40 g | 142 kcal |
| 1 cup (chopped) | 80 g | 283 kcal |
| 1 cup (shredded) | 90 g | 319 kcal |
| 100 g | 100 g | 354 kcal |
| 1 piece (large) | 150 g | 531 kcal |
Calculated from 354 calories per 100 g.
Frequently Asked Questions About Coconut Meat
Can you eat raw coconut meat?
Yes, coconut meat can be eaten raw once it has been removed from the shell. Enjoy it plain, grate it over fruit or porridge, or blend it into smoothies; discard any piece that smells sour or looks moldy.
What does coconut meat taste like?
Coconut meat tastes mildly sweet, with a distinct nutty, tropical flavor. Fresh young coconut meat is soft and delicate, while meat from a mature coconut is firmer and chewier.
How do you remove coconut meat from the shell?
To remove coconut meat, crack the hard shell and carefully separate the white flesh from the inner shell with a sturdy utensil. Work on a stable surface and keep your hands clear of the tool; a coconut opener makes the job easier.
Is the brown skin on coconut meat edible?
Yes, the thin brown skin attached to coconut meat is edible. It is slightly tougher and more fibrous than the white flesh, so peel it off with a vegetable peeler if you want a smoother texture for a recipe.
How should you store fresh coconut meat?
Store fresh coconut meat in an airtight container in the refrigerator to keep it from drying out and absorbing odors. Throw it away if it develops mold, a sour smell, or a slimy texture.
Can coconut meat be frozen?
Yes, coconut meat freezes well. Portion it into an airtight freezer-safe container or bag before freezing; its texture may soften after thawing, so thawed meat works especially well in smoothies, cooked dishes, and desserts.
What is the difference between young and mature coconut meat?
Young coconut meat is usually soft, thin, and spoonable, while mature coconut meat is thicker, firmer, and chewier. Young meat suits drinks and soft desserts; mature meat is easier to grate, slice, or snack on.
Is coconut meat the same as desiccated coconut?
No. Coconut meat is the fresh flesh inside the coconut, whereas desiccated coconut is coconut flesh that has been dried and finely grated or shredded. The dried form is less moist and behaves differently in recipes.
Is coconut meat good for you?
Coconut meat can be part of a balanced diet and provides fiber, but it is also rich in fat. Its benefits are best considered alongside portion size and the rest of your usual meals, rather than as a health remedy.
How can you use coconut meat in cooking?
Coconut meat can be grated into curries, baked goods, and desserts, or sliced into salads and grain bowls. Add fresh meat near the end of cooking when you want it to retain more texture and its mild coconut flavor.
Coconut Meat 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
Coconut Meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut Meat
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 Coconut Meat?
Coconut Meat is the white flesh inside a coconut, eaten fresh from the shell or used grated, dried or chopped. In tropical regions, people often snack on fresh pieces or add them to local sweets and savoury dishes. Elsewhere, including in many English-speaking countries, it is familiar in baking, smoothies, breakfast bowls and curries; fresh coconut has a tender bite, while mature flesh is firmer and chewier.
Its flavour is mildly sweet and rich, so a little can add texture to fruit or porridge. Coconut meat is high in fat and provides fibre—9 g per 100 g. For a lighter serving, pair a modest portion with fresh fruit, or use unsweetened coconut in recipes where its own flavour can stand out.
How Nutritious Is Coconut Meat?
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 Coconut Meat 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 Meat Contain Allergens?
No known major allergens
Which Diets Is Coconut Meat 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 Meat Fat Profile
SATURATED
23.76g
MONOUNSATURATED
1.14g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.