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Fresh grated coconut Calories
Rich in fiber, healthy fats, source of magnesium and manganese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fresh grated coconut (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 42 (low), so it raises blood sugar slowly.
Fresh grated coconut Nutrition Facts
Selected: 1 cup (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 grated coconut nutrition facts table · 1 cup (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.
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How Many Calories in 1 Cup of Fresh grated coconut?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 80 g | 283 kcal |
| 1 tablespoon (small) | 7 g | 25 kcal |
| 2 tablespoon (medium) | 14 g | 50 kcal |
| 1 slice (thin) | 20 g | 71 kcal |
| 1 piece (medium) | 30 g | 106 kcal |
| ½ cup (small) | 40 g | 142 kcal |
| 1 slice (thick) | 40 g | 142 kcal |
| 1 serving (medium) | 50 g | 177 kcal |
| 100 g | 100 g | 354 kcal |
| 1 cup (large) | 120 g | 425 kcal |
Calculated from 354 calories per 100 g.
Frequently Asked Questions About Fresh grated coconut
How do you use fresh grated coconut?
Fresh grated coconut works well in cakes, biscuits, porridge, smoothies, curries, and rice dishes. Add it near the end of cooking when you want its fresh texture and aroma to remain noticeable.
How should you store fresh grated coconut?
Store fresh grated coconut in an airtight container in the refrigerator and use it promptly. Its moisture makes it more perishable than dried coconut; discard it if it develops an off smell, discoloration, or a slimy texture.
Can you freeze fresh grated coconut?
Yes, fresh grated coconut freezes well. Divide it into recipe-sized portions in airtight freezer bags or containers. It may soften slightly after thawing, but that change is usually unnoticeable in baking, curries, and other cooked dishes.
How is fresh grated coconut different from desiccated coconut?
Fresh grated coconut is moist and tender, while desiccated coconut has been dried and is firmer with a more concentrated flavor. Swapping one for the other can change a recipe’s moisture and texture, so they are not always interchangeable in equal amounts.
How do you make fresh grated coconut from a whole coconut?
Crack a mature coconut, drain the liquid, and pry out the white flesh. Peel off the thin brown skin if you prefer, then grate the flesh with a box grater or food processor. Rinse and dry the flesh first if needed.
How can you tell if fresh grated coconut has gone bad?
Fresh grated coconut may be spoiled if it smells sour or rancid, feels slimy, or has unusual discoloration. Do not taste it to check; discard it if you notice any of these signs.
Can you eat fresh grated coconut raw?
Yes, fresh grated coconut can be eaten raw. Use clean, fresh coconut flesh, and add the grated coconut to fruit, yogurt, or cereal, or eat it on its own.
Can you make coconut milk with fresh grated coconut?
Yes, blend fresh grated coconut with warm water, then strain the mixture through a clean fine sieve or cloth. Use less water for richer coconut milk, and refrigerate the homemade milk promptly.
Can fresh grated coconut replace desiccated coconut in baking?
Sometimes, but fresh grated coconut adds moisture that desiccated coconut does not. It can make cakes or cookies softer, so adjust the recipe’s liquid cautiously and check the texture as you mix.
Is fresh grated coconut good for weight loss?
Fresh grated coconut can fit into a weight-loss eating plan, but it is energy-dense and easy to add in generous amounts. Use a modest topping or measured recipe portion rather than treating it as a low-calorie snack.
Fresh grated coconut Vitamins & Minerals
Vitamins
Folate
20.8µg · 5% DV
B5
0.24mg · 5% DV
B1
0.05mg · 4% DV
B3
0.48mg · 3% DV
Minerals
Manganese
1.2mg · 52% DV
Copper
0.32mg · 36% DV
Selenium
8µg · 15% DV
Phosphorus
90mg · 13% DV
Potassium ⭐
285mg · 8% DV
Sodium
16mg · 1% DV
Fresh grated coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh grated coconut
To burn the 283 calories in 1 cup (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 grated coconut?
Fresh grated coconut is the moist, finely shredded flesh of a mature coconut, rather than the dried flakes commonly sold for baking. Across the tropical regions where coconuts grow, it is used in both sweet and savoury cooking: stirred into curries and rice, or added to sweets. Elsewhere, it works well in cakes, breakfast bowls and fruit.
Its flavour is gently sweet and rich, with a tender, slightly chewy texture. It brings plenty of fibre and fat, so a small handful adds richness and substance. Pair it with mango, banana or lime, or use a modest amount when you want a lighter topping.
How Nutritious Is Fresh grated coconut?
Nutrient density
High
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 grated 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 Fresh grated coconut Contain Allergens?
No known major allergens
Which Diets Is Fresh grated 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 grated coconut Fat Profile
SATURATED
23.76g
MONOUNSATURATED
1.12g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.