Nutrition facts · Fruit
Calories in Coconut
Raw coconut meat has 354 calories per 100 g, and 1 cup of shredded coconut (80 g) has 283 calories. Most of those calories come from fat, with 33.5 g of fat per 100 g compared with 15.2 g of carbs and 3.3 g of protein.
Calories come from: Carbs 16% · Fat 80% · Protein 4%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 354 kcal | 3.3 g | 15.2 g | 33.5 g |
| 1 cup, shredded | 80 g | 283 kcal | 2.7 g | 12.2 g | 26.8 g |
| 1 piece (2" x 2" x 1/2") | 45 g | 159 kcal | 1.5 g | 6.9 g | 15.1 g |
| 1 medium coconut | 397 g | 1,405 kcal | 13.2 g | 60.5 g | 133 g |
Full nutrition (Per 100 g)
| Calories | 354 kcal |
|---|---|
| Protein | 3.3 g |
| Carbohydrates | 15.2 g |
| of which sugars | 6.2 g |
| Fiber | 9 g |
| Fat | 33.5 g |
| of which saturated | 29.7 g |
| Sodium | 20 mg |
What changes the calories
- Dried or desiccated coconut has lost most of its water, so it packs more calories into each gram than fresh coconut meat.
- Sweetened shredded coconut has added sugar, which raises the calories compared with plain coconut meat.
- Toasting coconut in oil or butter adds the calories of that fat, while dry toasting mostly just removes water.
- Coconut water, coconut milk and coconut cream are very different products from the meat and should be logged separately.
Tips for logging it accurately
- Weigh fresh coconut meat on a kitchen scale rather than estimating pieces, since chunks vary a lot in size and a small amount carries a lot of calories.
- Choose the entry that matches what you are eating: raw meat, dried, or sweetened shredded coconut, because the calories differ between them.
- If you use coconut as a topping on oatmeal, yogurt or desserts, log it as its own item in BerryFit so the extra calories are not missed.
Log Coconut in seconds
Snap a photo of your meal or search for Coconut in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a piece of coconut?
A piece of raw coconut measuring about 2" x 2" x 1/2" (45 g) has 159 calories, with 15.1 g of fat, 6.9 g of carbs and 1.5 g of protein.
How many calories are in a whole coconut?
The meat of 1 medium coconut (397 g) has 1405 calories and 133 g of fat. This counts only the meat, not the coconut water inside.
Is coconut high in fat or carbs?
Coconut meat is mainly a fat source, with 33.5 g of fat per 100 g. It has 15.2 g of carbs per 100 g, of which 9 g is fiber and 6.2 g is sugar.
Does coconut have more calories than dried fruit?
Raw coconut meat, at 354 calories per 100 g, is higher than dates at 282 and raisins at 299 per 100 g. The difference is that coconut's calories come mostly from fat, while dried fruit's come mostly from sugar.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Nuts, coconut meat, raw, FDC ID 170169); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
