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Coconut pack Calories
High-fat, fibrous, energy-dense
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Coconut pack has 354 calories. It contains 15.2 g of carbs, 3.3 g of protein, 33.5 g of fat and 9 g of fiber. Its 1.5 mg of Manganese covers 65% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Coconut pack 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 pack nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 354 kcal | |
| Total fat | 33.5 g | 43% |
| Saturated fat | 29.7 g | 149% |
| Trans fat | 0 g | |
| Sodium | 20 mg | 1% |
| Total carbohydrate | 15.2 g | 6% |
| Fiber | 9 g | 32% |
| Protein | 3.3 g | 7% |
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 pack?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 177 kcal |
| 1 tablespoon (grated) | 6 g | 21 kcal |
| 2 tablespoon (grated) | 12 g | 42 kcal |
| 1 serving (mini) | 25 g | 89 kcal |
| 1 piece (small) | 30 g | 106 kcal |
| 1 cup (shredded) | 80 g | 283 kcal |
| 100 g | 100 g | 354 kcal |
| 1 piece (large) | 100 g | 354 kcal |
Calculated from 354 calories per 100 g.
Frequently Asked Questions About Coconut pack
What is a coconut pack?
A coconut pack is a packaged coconut product, but the contents may be fresh pieces, dried flakes, or another form. Check the product description before using it, since texture and preparation can differ between packs.
How do you use a coconut pack in cooking?
Use a coconut pack according to its form: flakes or pieces can be stirred into porridge, baked goods, or curries, while other coconut products may need different preparation. Follow the instructions on the package.
How should you store an opened coconut pack?
Store an opened coconut pack according to what it contains. Refrigerate fresh or moist coconut, and keep dry coconut sealed in a cool, dry place. Use any storage directions printed on the package.
Can you freeze a coconut pack?
Yes, coconut from a pack can generally be frozen in an airtight container, ideally in portions. Its texture may change after thawing, so the thawed coconut often works better in cooking or smoothies than as a snack.
Can you eat coconut from a pack raw?
Yes, if the coconut is sold ready to eat, you can eat it without cooking. If the package says the product needs cooking or gives preparation instructions, follow those directions.
How can you tell if a coconut pack has gone bad?
Discard a coconut pack if its contents have mold, a sour or rancid smell, or an unusual change in color or texture. A swollen or damaged package is also a reason not to eat the product.
Does a coconut pack contain added sugar?
Some coconut packs are unsweetened and others contain added sugar or sweeteners. Look at the ingredients list for sugar, syrup, or a sweetener to tell which kind you have.
Can a coconut pack replace coconut milk?
No, not if the pack contains solid coconut flesh, flakes, or pieces. Coconut milk is a liquid, so solid coconut will not provide the same consistency in a recipe that calls for milk.
Is coconut a fruit or a nut?
Coconut is botanically a fruit, specifically a drupe, rather than a true nut. Food-allergy classifications can differ from botanical categories, so the distinction does not rule out an allergy concern.
Is a coconut pack good for weight loss?
A coconut pack is not a weight-loss food; coconut is energy-dense, so large portions can add substantially to a meal or snack. A measured portion can fit into a weight-loss plan when it replaces, rather than simply adds to, other food.
Coconut pack Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
Folate
26µg · 7% DV
B5
0.3mg · 6% DV
B1
0.07mg · 6% DV
Minerals
Manganese
1.5mg · 65% DV
Copper
0.44mg · 49% DV
Selenium
10µg · 18% DV
Phosphorus
113mg · 16% DV
Potassium ⭐
356mg · 10% DV
Sodium
20mg · 1% DV
Coconut pack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut pack
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.
What is Coconut pack?
Coconut pack refers to packaged pieces of the white flesh inside a mature coconut. The flesh is firm and pleasantly chewy, with a mild sweetness and rich, distinctive flavour. It can be eaten as a snack or chopped and added to porridge, baked goods and desserts; in many tropical cuisines, coconut is also used in savoury dishes. A small serving alongside tea or coffee works well, while unsweetened pieces can add texture to breakfast bowls.
Coconut is high in fat and fibre and is energy-dense; a 100 g portion provides 9 g of fibre. Its richness means a little can go a long way, especially when adding it to recipes.
How Nutritious Is Coconut pack?
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 pack Processed?
NOVA 2
Minimally Processed
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 pack Contain Allergens?
Contains these allergens:
Which Diets Is Coconut pack 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 pack Fat Profile
SATURATED
29.7g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.