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Raw coconut Calories
Source of fiber, healthy fats, manganese, and copper
CALORIES
GI
POTASSIUM
FIBER
Raw coconut Nutrition Facts
Selected: 100 g
354
KCAL / 100G
Carbs
15.2g
· 16%
Protein
3.3g
· 4%
Fat
33.5g
· 80%
Fiber
9g
Raw 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
10.1µg · 18% DV
Phosphorus
113mg · 16% DV
Iron
2mg · 11% DV
Raw coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw 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 Raw coconut Contain Allergens?
No known major allergens
Which Diets Is Raw 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
Raw coconut 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 Raw coconut
Raw coconut — Frequently Asked Questions
How many calories are in raw coconut?
Raw coconut contains 354 calories per 100 g. The same amount provides 33.5 g of fat, 15.2 g of carbohydrates, and 3.3 g of protein.
Is raw coconut suitable for a keto diet?
Yes, raw coconut is compatible with a keto diet. Per 100 g, it has 15.2 g of carbohydrates, 9 g of fiber, and 33.5 g of fat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.