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Unsweetened Coconut Calories
Source of fiber and healthy fats, unsweetened, rich in minerals
CALORIES
GI
POTASSIUM
FIBER
Unsweetened Coconut Nutrition Facts
Selected: 100 g
660
KCAL / 100G
Carbs
23.7g
· 13%
Protein
6.9g
· 4%
Fat
64.5g
· 83%
Fiber
16.3g
Unsweetened Coconut Vitamins & Minerals
Vitamins
Folate
26µg · 7% DV
B1
0.07mg · 6% DV
B5
0.3mg · 6% DV
B3
0.54mg · 3% DV
Minerals
Manganese
2mg · 87% DV
Selenium
10.1µg · 18% DV
Phosphorus
113mg · 16% DV
Iron
2mg · 11% DV
Unsweetened Coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Unsweetened Coconut 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 Unsweetened Coconut Contain Allergens?
No known major allergens
Which Diets Is Unsweetened 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
Unsweetened Coconut Fat Profile
SATURATED
57.2g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 50:1
Above the ideal 4:1 (50:1).
Foods Similar to Unsweetened Coconut
Unsweetened Coconut — Frequently Asked Questions
How many calories are in unsweetened coconut?
Unsweetened coconut contains 660 calories per 100 g. A 100 g serving also provides 64.5 g of fat, 23.7 g of carbohydrates, and 6.9 g of protein.
Is unsweetened coconut suitable for a keto diet?
Yes, unsweetened coconut is compatible with a keto diet. It is also suitable for vegan, vegetarian, paleo, and gluten-free eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.