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Coconut (Small Amount) Calories
Healthy fats, fiber, magnesium, low protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Coconut (Small Amount) (30 g) has 106 calories. That works out to 354 calories per 100 g. It contains 4.6 g of carbs, 1 g of protein, 10 g of fat and 2.7 g of fiber. Its 0.5 mg of Manganese covers 20% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Coconut (Small Amount) Nutrition Facts
Selected: 1 piece (small) · 30 g
106
KCAL / 30G
Carbs
4.6g
· 2% DV
Protein
1g
· 2% DV
Fat
10g
· 13% DV
Fiber
2.7g
· 10% 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 (Small Amount) nutrition facts table · 1 piece (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 8.91 g | 45% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 1 g | 2% |
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 Coconut (Small Amount)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 30 g | 106 kcal |
| 1 tablespoon (grated) | 7 g | 25 kcal |
| 1 slice (thin) | 15 g | 53 kcal |
| 2 tablespoon (chopped) | 20 g | 71 kcal |
| 1 slice (thick) | 30 g | 106 kcal |
| 1 serving (medium) | 50 g | 177 kcal |
| 1 piece (medium) | 60 g | 212 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 (Small Amount)
How do you open a coconut?
Drain the coconut first by making a hole in one of its three eyes. Wrap it in a towel, then tap around its middle with a hammer until the shell cracks; avoid trying to stab through the hard shell with a knife.
How can you tell if a coconut is fresh?
A fresh whole coconut should feel heavy for its size and have liquid sloshing inside when shaken. Avoid one with mold, leaks, cracks, or a damp, damaged eye, as these can indicate spoilage or that it has dried out.
How should you store an opened coconut?
Store opened coconut meat in a sealed container in the refrigerator to keep it from drying out or absorbing other food odors. Use it within a few days, and discard it if it develops an off smell or texture.
Can you freeze fresh coconut?
Yes, fresh coconut meat freezes well. Remove it from the shell, grate or cut it into pieces, and seal it in a freezer-safe container; freezing it in portions makes it easier to take out only what you need.
What is the difference between coconut meat, coconut water, and coconut milk?
Coconut meat is the white solid flesh, while coconut water is the liquid found inside a young coconut. Coconut milk is different from both: it is made by blending or pressing coconut flesh with water.
Can you eat the brown skin on coconut meat?
Yes, the thin brown layer attached to coconut meat is edible. It is firmer than the white flesh and may have a slightly different taste; peel it off with a vegetable peeler if you prefer a smoother texture.
Can you eat coconut raw?
Yes, fresh coconut meat can be eaten raw. Once you have opened the shell, remove the meat, rinse it, and eat it plain or grate it into cereal, yogurt, or desserts.
How can you tell if coconut has gone bad?
Discard coconut if it smells sour or fermented, feels slimy, or shows mold or unusual discoloration. After opening a whole coconut, the meat should smell fresh; do not taste it to check if its appearance or smell seems wrong.
Does coconut help with weight loss?
No, coconut does not cause weight loss on its own. Its fiber may help make a small serving satisfying, but coconut meat is energy-dense, so frequent large portions can add substantially to what you eat.
Is it okay to eat coconut every day?
Yes, most people can eat coconut daily in a small serving. Keep portions moderate because coconut meat is rich in fat, and use it as one part of varied meals rather than as a replacement for other nutritious foods.
Coconut (Small Amount) Vitamins & Minerals
Vitamins
Folate
7.8µg · 2% DV
B5
0.09mg · 2% DV
B1
0.02mg · 2% DV
Vitamin C
0.99mg · 1% DV
Minerals
Manganese
0.45mg · 20% DV
Copper
0.13mg · 14% DV
Selenium
3µg · 5% DV
Phosphorus
34mg · 5% DV
Potassium ⭐
107mg · 3% DV
Sodium
6mg · 0% DV
Coconut (Small Amount) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut (Small Amount)
To burn the 106 calories in 1 piece (small) (30 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 (Small Amount)?
Coconut is the white flesh inside the hard shell of a tropical palm fruit. It is eaten fresh or dried, and is also sold shredded or flaked for cooking. Even a small amount gives dishes a distinct, gently sweet flavour.
Fresh coconut is firm and juicy; dried coconut is chewier and more concentrated. Around the world, it appears in curries, baked goods, porridges and desserts, or is eaten as a snack. It is rich in fat and fibre but low in protein; 100 g contains 9 g of fibre. Use a modest portion in yoghurt, fruit or oats when you want its flavour without making it the focus.
How Nutritious Is Coconut (Small Amount)?
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 (Small Amount) 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 (Small Amount) Contain Allergens?
No known major allergens
Which Diets Is Coconut (Small Amount) 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 (Small Amount) Fat Profile
SATURATED
8.91g
MONOUNSATURATED
0.43g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.