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Coconut

Calories in Coconut

100 g of coconut has 354 kcal, and 1 cup of coconut (85 g) has about 301 kcal.

354 kcalper 100 g

301 kcal in 1 cup (85 g)

High density · 3.5 kcal per g

  • Protein 3.3g 4% of the calories
  • Carbs 15.2g 16% of the calories
  • Fat 33.5g 80% of the calories
  • Fiber 9g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 87 minutes of walking, or 31 minutes of running, for a 70 kg body - context, not a debt to work off.

Coconut nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 cup (85 g)
Nutrient Per 100 g Per serving
Energy 354kcal 301kcal
Fat 33.5g 28.5g
Saturated Fat 29.7g 25.2g
Unsaturated Fat 3.8g 3.2g
Carbs 15.2g 12.9g
Sugars 6.2g 5.3g
Fiber 9g 7.6g
Protein 3.3g 2.8g
Salt 0.05g 0.043g
Water 47g 39.9g
Alcohol 0g 0g
Caffeine 0mg 0mg
Monounsaturated 1.4g 1.2g
Polyunsaturated 0.37g 0.31g
Omega-3 0g 0g
ALA 0g 0g
DHA 0g 0g
EPA 0g 0g
Omega-6 0.37g 0.31g
AA 0g 0g
LA 0.37g 0.31g
Cholesterol 0mg 0mg
Vitamin B1 (Thiamine) 0.066mg 0.056mg
Vitamin B2 (Riboflavin) 0.02mg 0.017mg
Vitamin B3 (Niacin) 0.54mg 0.46mg
Vitamin B6 (Pyridoxine) 0.054mg 0.046mg
Vitamin B12 (Cobalamin) 0µg 0µg
Folate (Vitamin B9) 26µg 22.1µg
Vitamin A 0µg 0µg
Vitamin C 3.3mg 2.8mg
Vitamin D 0IU 0IU
Vitamin E 0.24mg 0.2mg
Vitamin K 0.2µg 0.17µg
Choline 12.1mg 10.3mg
Calcium 14mg 11.9mg
Copper 0.43mg 0.37mg
Iron 2.4mg 2.1mg
Magnesium 32mg 27.2mg
Phosphorus 113mg 96mg
Potassium 356mg 303mg
Selenium 10.1µg 8.6µg
Zinc 1.1mg 0.94mg
Beta-carotene 0µg 0µg
Lycopene 0µg 0µg
Lutein + zeaxanthin 0µg 0µg
Flavonoids 0.02mg 0.017mg
Isoflavones 0.02mg 0.017mg
Cystine 0.066g 0.056g
Histidine 0.077g 0.065g
Isoleucine 0.13g 0.11g
Leucine 0.25g 0.21g
Lysine 0.15g 0.12g
Methionine 0.062g 0.053g
Phenylalanine 0.17g 0.14g
Threonine 0.12g 0.1g
Tryptophan 0.039g 0.033g
Tyrosine 0.1g 0.088g
Valine 0.2g 0.17g
Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

Foods with similar calories

Other published foods within reach of 354 kcal per 100 g, so the number has something to sit against.

Cheddar Cheddar 54 kcal more 408kcal / 100 g Ice cream Ice cream 133 kcal less 221kcal / 100 g Feta Feta 70 kcal less 284kcal / 100 g Steak Steak 125 kcal less 229kcal / 100 g Bacon Bacon 130 kcal more 484kcal / 100 g Sausage Sausage 29 kcal less 325kcal / 100 g

More in nuts and seeds

Questions about coconut

1 cup of coconut (85 g) has 7.6 g of fiber, and 100 g has 9 g.

1 cup of coconut (85 g) has 5.3 g of sugar, and 100 g has 6.2 g.

It depends on the size: piece (45 g) about 159 kcal; handful (30 g) about 106 kcal.

Yes. 100 g of coconut has 29.7 g of saturated fat, above the 5 g at which food labels mark saturated fat as high.

Yes. 100 g of coconut has 9 g of fiber; a food counts as high in fiber from 6 g.

100 g of coconut covers this much of an adult's daily need: copper 44%, selenium 18%, potassium 18%, iron 17%.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of coconut (85 g) has about 301 kcal. The calorie calculator works out how many you need.

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