Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Fresh Coconut Meat Calories
Natural healthy fats, fiber and mineral source
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fresh Coconut Meat (80 g) has 283 calories. That works out to 354 calories per 100 g. It contains 12.2 g of carbs, 2.6 g of protein, 26.8 g of fat and 7.2 g of fiber. Its 1.2 mg of Manganese covers 52% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Fresh Coconut Meat Nutrition Facts
Selected: 1 piece (medium) · 80 g
283
KCAL / 80G
Carbs
12.2g
· 4% DV
Protein
2.6g
· 5% DV
Fat
26.8g
· 34% DV
Fiber
7.2g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 3% · Fat 81%
Fresh Coconut Meat nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 283 kcal | |
| Total fat | 26.8 g | 34% |
| Saturated fat | 23.76 g | 119% |
| Trans fat | 0 g | |
| Sodium | 16 mg | 1% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 7.2 g | 26% |
| Protein | 2.6 g | 5% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Fresh Coconut Meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 283 kcal |
| 1 tablespoon (shredded) | 7 g | 25 kcal |
| 1 tablespoon (chopped) | 10 g | 35 kcal |
| 1 slice (thin) | 20 g | 71 kcal |
| 1 slice (thick) | 35 g | 124 kcal |
| 1 piece (small) | 50 g | 177 kcal |
| 1 cup (chopped) | 80 g | 283 kcal |
| 1 cup (shredded) | 90 g | 319 kcal |
| 100 g | 100 g | 354 kcal |
| 1 piece (large) | 120 g | 425 kcal |
Calculated from 354 calories per 100 g.
Frequently Asked Questions About Fresh Coconut Meat
Can you eat fresh coconut meat raw?
Yes, fresh coconut meat can be eaten raw. Remove it from the hard shell and enjoy it plain, or add pieces to fruit, porridge, or smoothies. Young coconut meat is soft and spoonable, while mature meat is firmer.
How do you remove fresh coconut meat from the shell?
To remove fresh coconut meat, crack the hard shell and slide a sturdy spoon between the shell and the flesh. If it is difficult to separate, briefly warming the coconut can help; let it cool enough to handle first.
How long does fresh coconut meat last in the fridge?
Fresh coconut meat keeps for about 3–4 days in an airtight container in the refrigerator. Chill it promptly after removing it from the shell, and discard it if it develops a sour smell, a slimy surface, or mold.
Can you freeze fresh coconut meat?
Yes, fresh coconut meat freezes well. Cut or grate it, divide it into portions, and seal it in a freezer-safe container. Its texture may soften after thawing, so frozen coconut meat works especially well in smoothies and cooked dishes.
Is the brown skin on fresh coconut meat edible?
Yes, the thin brown skin on fresh coconut meat is edible. It is chewier than the white flesh, so peel it off with a vegetable peeler if you want a smoother texture for a recipe.
What is the difference between fresh coconut meat and coconut water?
Fresh coconut meat is the solid flesh inside the coconut, while coconut water is the liquid in its center. The meat is chewy and can be eaten or cooked with; the water is a drink.
Can fresh coconut meat replace dried coconut in recipes?
Fresh coconut meat can replace dried coconut in some recipes, but it adds moisture and has a softer texture. Use it in smoothies, curries, and moist desserts; for baked recipes that rely on dry shreds, the substitution may change the result.
How can you tell if fresh coconut meat has gone bad?
Fresh coconut meat that has gone bad may smell sour or rancid, feel slimy, or show mold or unusual discoloration. Do not taste it to check; discard it if you notice any of these signs.
Is fresh coconut meat good for you?
Fresh coconut meat provides fiber and minerals, along with a substantial amount of natural fat. It can be part of a varied diet, but its richness and fiber may feel heavy if you eat a large amount at once.
Can you make coconut milk from fresh coconut meat?
Yes, blend fresh coconut meat with warm water and strain the mixture through a fine cloth or sieve to make coconut milk. More meat makes a richer result; use the milk soon or refrigerate it in a sealed container.
Fresh Coconut Meat Vitamins & Minerals
Vitamins
Folate
20.8µg · 5% DV
B5
0.24mg · 5% DV
B1
0.05mg · 4% DV
Vitamin C
2.64mg · 3% DV
Minerals
Manganese
1.2mg · 52% DV
Copper
0.35mg · 39% DV
Selenium
8.08µg · 15% DV
Phosphorus
90mg · 13% DV
Potassium ⭐
285mg · 8% DV
Sodium
16mg · 1% DV
Fresh Coconut Meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Coconut Meat
To burn the 283 calories in 1 piece (medium) (80 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 Fresh Coconut Meat?
Fresh Coconut Meat is the white flesh inside a coconut. Depending on the fruit’s maturity, it can be tender and moist or firmer and pleasantly chewy. In tropical regions where coconuts grow, people often eat it straight from the shell; it is also grated or chopped into both savoury dishes and sweets.
For English-speaking cooks elsewhere, it works as a snack on its own or in smoothies, fruit bowls, curries and desserts. Its mild sweetness and rich, creamy texture make a little go a long way. It provides 9 g of fibre and 33.5 g of fat per 100 g, so pair it with fresh fruit for a lighter snack or use a modest amount as a topping.
How Nutritious Is Fresh Coconut Meat?
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 Fresh Coconut Meat 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 Meat Contain Allergens?
No known major allergens
Which Diets Is Fresh Coconut Meat 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 Meat Fat Profile
SATURATED
23.76g
MONOUNSATURATED
1.14g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
Compare Fresh Coconut Meat
Foods Similar to Fresh Coconut Meat
Have another question about Fresh Coconut Meat?
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.