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Coconut (Small Amount) Calories
Healthy fats, fiber, magnesium, low protein
CALORIES
GI
POTASSIUM
FIBER
Coconut (Small Amount) Nutrition Facts
Selected: 100 g
354
KCAL / 100G
Carbs
15.2g
· 16%
Protein
3.3g
· 4%
Fat
33.5g
· 80%
Fiber
9g
Coconut (Small Amount) 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 (Small Amount) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
29.7g
MONOUNSATURATED
1.43g
POLYUNSATURATED
0.37g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Foods Similar to Coconut (Small Amount)
Coconut (Small Amount) — Frequently Asked Questions
How many calories are in coconut?
Coconut provides 354 calories per 100 g. The calories in a small amount depend on the portion size.
Is coconut suitable for a keto diet?
Yes, coconut is compatible with a keto diet. It contains 33.5 g of fat and 15.2 g of carbohydrates per 100 g, with a glycemic index of 45.
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Nutrition data compiled from USDA FoodData Central and scientific sources.