Fruit
Coconut: calories and nutrition
Coconut has 354 calories per 100 g. 1 medium coconut (397 g) has 1,405 calories, 13 g of protein, 60 g of carbohydrates and 133 g of fat.
Calories
Protein g
Carbs g
Fat g
Protein 4% of caloriesCarbohydrates 16%Fat 80%
At a glance
- Most of its calories (85%) come from fat.
- 9 g of fiber per 100 g.
- 356 mg of potassium per 100 g.
Nutrition facts
| Nutrient | Per 100 g | Your portion |
|---|---|---|
| Calories | 354 | |
| Protein | 3.3 g | g |
| Carbohydrates | 15 g | g |
| Fiber | 9 g | g |
| Sugars | 6.2 g | g |
| Fat | 34 g | g |
| Saturated fat | 30 g | g |
| Sodium | 20 mg | mg |
| Potassium | 356 mg | mg |
| Calcium | 14 mg | mg |
| Iron | 2.4 mg | mg |
| Vitamin C | 3.3 mg | mg |
| Cholesterol | 0 mg | mg |
Source: USDA FoodData Central, SR Legacy, "Nuts, coconut meat, raw" (FDC ID 170169). Values are averages and vary by variety, brand and preparation.
Questions
How many calories are in 1 medium coconut?
1,405 calories (397 g). Per 100 g, coconut has 354 calories.
How much protein is in coconut?
3.3 g per 100 g, or 13 g in 1 medium coconut.
How many carbs are in coconut?
15 g of carbohydrates per 100 g, including 9 g of fiber and 6.2 g of sugars.
Similar foods
Dried mango: 319 kcalDried cranberries: 308 kcalRaisins: 299 kcalDates: 277 kcalDried apricots: 241 kcalPrunes: 240 kcalBanana chips: 519 kcalAvocado: 160 kcal
How many calories do I need? · How much protein do I need?
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