Calories in coconut (fresh flesh)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of coconut (fresh flesh) contains 354 kcal, with 3.3 g of protein, 15.2 g of carbohydrate and 33.5 g of fat.
A typical serving — 1 piece, about 45 g — is roughly 159 kcal.
That is a fairly calorie-dense food, so portion size matters.
Nutrition facts
| Nutrient | Per 100 g | 1 piece (45 g) |
|---|---|---|
| Calories | 354 kcal | 159 kcal |
| Protein | 3.3 g | 1.5 g |
| Carbohydrates | 15.2 g | 6.9 g |
| Sugars | 6.2 g | 2.8 g |
| Fibre | 9 g | 4.1 g |
| Fat | 33.5 g | 15.1 g |
| Saturated fat | 29.7 g | 13.4 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 20 mg | 9 mg |
| Potassium | 356 mg | 160 mg |
| Calcium | 14 mg | 6 mg |
| Iron | 2.4 mg | 1.1 mg |
| Vitamin C | 3.3 mg | 1.5 mg |
| Water | 47 g | 21 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 piece | 45 g | 159 | 1.5 g | 6.9 g | 15.1 g |
| 1 cup | 80 g | 283 | 2.7 g | 12.2 g | 26.8 g |
| 1 medium | 397 g | 1,405 | 13.2 g | 60.5 g | 133 g |
Photograph it instead of looking it up
Wellix identifies coconut on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 89 | 0.8 g | 3.8 g | 8.4 g |
| 50 g | 177 | 1.7 g | 7.6 g | 16.7 g |
| 100 g | 354 | 3.3 g | 15.2 g | 33.5 g |
| 150 g | 531 | 5 g | 22.8 g | 50.2 g |
| 200 g | 708 | 6.7 g | 30.5 g | 67 g |
| 250 g | 885 | 8.3 g | 38.1 g | 83.7 g |
| 300 g | 1,062 | 10 g | 45.7 g | 100.5 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For coconut (fresh flesh) the split is:
- Protein: 3.3 g × 4 = 13 kcal — 4% of calories
- Carbohydrates: 15.2 g × 4 = 61 kcal — 16% of calories
- Fat: 33.5 g × 9 = 301 kcal — 80% of calories
- Most of the energy in coconut (fresh flesh) comes from fat (80% of calories).
- It provides 9 g of fibre per 100 g, which is a good amount.
- For 200 kcal you can eat about 55 g.
What actually changes the number
Fresh coconut flesh is a fat, not a fruit, for calorie purposes: 354 kcal per 100 g, almost all of it saturated fat. Desiccated coconut is denser still at roughly 660 kcal per 100 g.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of coconut as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of coconut?
100 g of coconut (fresh flesh) contains 354 kcal (3.3 g protein, 15.2 g carbohydrate, 33.5 g fat), according to USDA reference data.
How many calories are in a serving of coconut?
A typical serving of coconut — 1 piece, about 45 g — has roughly 159 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in coconut?
Coconut (fresh flesh): 3.3 g of protein per 100 g, which is low. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of coconut equals 200 kcal?
At 354 kcal per 100 g, about 55 g of coconut equals 200 kcal.
Can I track coconut by taking a photo?
Yes. A photo calorie app like Wellix identifies coconut on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 170169: "Nuts, coconut meat, raw". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies coconut on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
