Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🥥
Fresh Coconut Calories
Natural electrolytes, healthy fats, fiber source
CALORIES
GI
POTASSIUM
FIBER
Fresh Coconut Nutrition Facts
Selected: 100 g
354
KCAL / 100G
Carbs
15.2g
· 16%
Protein
3.3g
· 4%
Fat
33.5g
· 80%
Fiber
9g
Fresh Coconut 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
Fresh Coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh Coconut 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 Fresh Coconut Contain Allergens?
No known major allergens
Which Diets Is Fresh 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
Fresh Coconut Fat Profile
SATURATED
29.7g
MONOUNSATURATED
1.43g
POLYUNSATURATED
0.37g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
Foods Similar to Fresh Coconut
Fresh Coconut — Frequently Asked Questions
How do you choose a fresh coconut?
Choose one that feels heavy for its size, has no cracks, and contains audible liquid when shaken. Avoid coconuts with mold, leaks, or a sour smell.
How long does fresh coconut keep in the fridge?
An unopened whole coconut can keep for several weeks in a cool place and often longer under refrigeration. Once opened, refrigerate the flesh and water in sealed containers and use them within a few days.
Can fresh coconut be frozen?
Yes. Freeze the flesh in chunks or grated in an airtight container; its texture may become softer after thawing, so it works especially well in smoothies, desserts, and cooked dishes.
Is coconut water the same as fresh coconut flesh?
No. Coconut water is the clear liquid inside a young coconut, while the flesh is the white, fatty layer attached to the shell. They differ in taste, texture, and culinary use.
What is the easiest way to open a fresh coconut?
Drain the liquid first by piercing the softest of the three eyes. Then tap firmly around the middle with a hammer until it cracks; gently warming the halves can make the flesh easier to remove.
What foods pair well with fresh coconut?
Fresh coconut pairs well with mango, pineapple, banana, lime, cocoa, curry spices, and seafood. It adds a cooling contrast to fruit and a rich, creamy texture to vegetable or legume curries.
Is fresh coconut better before or after a workout?
Because it is high in fat, a large serving immediately before exercise may feel heavy for some people. After training, a small amount alongside a source of protein and carbohydrate, such as yogurt and fruit, can fit more comfortably.
Does fresh coconut automatically raise cholesterol?
No single food determines cholesterol levels on its own. Fresh coconut contains saturated fat, so people managing elevated cholesterol should keep portions moderate and consider their overall dietary pattern.
Can fresh coconut cause an allergy?
Coconut allergy is uncommon but possible; stop eating it and seek medical advice for symptoms such as hives, swelling of the lips, or breathing difficulty. A tree-nut allergy does not automatically mean a person is allergic to coconut, but caution is sensible when trying it for the first time.
Does pink fresh coconut flesh mean it has spoiled?
A slight pink color in cut coconut flesh can result from natural enzymatic changes after exposure to air and does not always indicate spoilage. Discard it if it has mold, a sour or fermented smell, a slimy texture, or an off taste.
Have another question about Fresh Coconut?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.