Coconut: calories and nutrition facts
100 g of coconut has 354 kcal. 1 piece (2 × 2 in) (45 g): 159 kcal.
Coconut is in the family Nuts, seeds & oils. Per 100 g it provides 3.3 g protein, 15.2 g carbohydrates (9 g fiber) and 33.5 g fat: about 80% of its calories come from fat.
What coconut provides most
- High in fiber: 9 g per 100 g, 32 % of the Daily Value.
- Source of selenium: 10.1 µg per 100 g, 18 % of the Daily Value.
- Source of iron: 2.4 mg per 100 g, 14 % of the Daily Value.
- Source of zinc: 1.1 mg per 100 g, 10 % of the Daily Value.
Worth knowing, per 100 g: saturated fat: 29.7 g.
Coconut per serving
The serving is 1 piece (2 × 2 in), 45 g, from USDA's household measure.
| Nutrient | 100 g | 1 piece (2 × 2 in) |
|---|---|---|
| Calories | 354 kcal | 159 kcal |
| Protein | 3.3 g | 1.5 g |
| Carbohydrates | 15.2 g | 6.8 g |
| Fiber | 9 g | 4 g |
| Sugars | 6.2 g | 2.8 g |
| Fat | 33.5 g | 15.1 g |
| Sodium | 20 mg | 9 mg |
Coconut nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 354 kcal | — |
| Protein | 3.3 g | 7 % |
| Total fat | 33.5 g | 43 % |
| Saturated fat | 29.7 g | 149 % |
| Monounsaturated fat | 1.4 g | — |
| Polyunsaturated fat | 0.37 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 15.2 g | 6 % |
| Dietary fiber | 9 g | 32 % |
| Total sugars | 6.2 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 µg | 0 % |
| Vitamin C | 3.3 mg | 4 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.24 mg | 2 % |
| Vitamin K | 0.2 µg | 0 % |
| B1 · Thiamin | 0.07 mg | 6 % |
| B2 · Riboflavin | 0.02 mg | 2 % |
| B3 · Niacin | 0.54 mg | 3 % |
| B6 | 0.05 mg | 3 % |
| B9 · Folate | 26 µg | 7 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 14 mg | 1 % |
| Iron | 2.4 mg | 14 % |
| Magnesium | 32 mg | 8 % |
| Phosphorus | 113 mg | 9 % |
| Potassium | 356 mg | 8 % |
| Sodium | 20 mg | 1 % |
| Zinc | 1.1 mg | 10 % |
| Selenium | 10.1 µg | 18 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other nuts, seeds & oils
Of 5 foods in this family on Micela, coconut ranks 4th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🌰 Walnut | 654 | 15.2 g |
| 2 | 🥜 Peanut | 587 | 24.4 g |
| 3 | 🌻 Sunflower | 582 | 19.3 g |
| 4 | 🥥 Coconut | 354 | 3.3 g |
| 5 | 🫒 Olive | 145 | 1 g |
Among Micela's 180 foods, coconut is in the top 10 for fiber (6th), fat (7th).
Where it comes from
Southeast Asia and the Pacific islands.
Approximate origin, under review.
Frequently asked questions
How many calories does coconut have?
100 g of coconut has 354 kcal. 1 piece (2 × 2 in) (45 g) has 159 kcal.
How much protein does coconut have?
3.3 g per 100 g; 1.5 g in 1 piece (2 × 2 in).
How many carbs does coconut have?
15.2 g of carbohydrates per 100 g, of which 9 g is fiber and 6.2 g sugars.
What vitamins and minerals does coconut have?
The ones it provides most per 100 g, by Daily Value: fiber, 32 %; selenium, 18 %; iron, 14 %; zinc, 10 %.
Where does coconut come from?
Southeast Asia and the Pacific islands. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 12104 · Nuts, coconut meat, raw · Nuts, coconut meat, raw
One serving (1 piece (2 × 2 in)) is about 8% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers