Coconut: Calories and Nutrition Analyse

Coconut: calories, protein, carbs and fat exact data

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Marcin PiotrowiczMarcin Piotrowicz

How many calories in coconut?

Coconut - caloies, wieghtScroll down to read more about calories in Coconut

100g of coconuts have about 354 calories (kcal).
Calories per: ounce | single piece

For example, medium size coconut (390 g) has about 1381 calories.

It is about 58% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake).

To visualize how much it actualy is, take in mind that calories amount from medium size of coconut is similar to calories amount from ie.:

  • 26.5 apples
  • 17.5 glasses of Coca Cola (220 ml glass)
  • 14 slices of cheese
  • 13 slices of bread
  • 11 glasses of milk
  • 72.5 cubes of sugar

For burning such amount of calories you would have to bike at least 197 minutes, swim for about 163 minutes or run for 139 minutes.

Coconut: calories and nutrition per 100g

Calories354kcal
Carbs15.2gram
Protein3.3gram
Fat33.5gram

Calories and nutrition per ounce (oz)

Calories100kcal
Carbs4.3gram
Protein0.9gram
Fat9.5gram

Check compares of coconut with other products from nuts category:

How many calories in 1, 2, 3 or 5 coconuts?

As I wrote before medium size coconut (390 g) have 1381 calories. It is easy to count that two coconuts have about 2762 calories and three coconuts have about 4143 calories. In table below you can also see calories amount for four and five coconuts.

  • Medium size coconut (390 g)1381 kcal
  • Ounce (oz) of coconuts100 kcal
  • Half of medium size coconut690.5 kcal
  • Small size coconut (312g)1104.8 kcal
  • Big size coconut (507g)1795.3 kcal
  • Two medium size coconuts2762 kcal
  • Three medium size coconuts4143 kcal
  • Four medium size coconuts5524 kcal
  • Five medium size coconuts6905 kcal

Protein in coconut

Coconuts have 3.3 g protein per 100g.
When you multiplay this value with weight of medium size coconut (390 g) you can see that you will get about 12.9 g of protein.

Carbs in coconuts

Coconuts have 15.23 g carbohydrates per 100g.
In the same way as for protein we can calculate that medium size coconut (390 g) has about 59.4 g of carbs.

Fat in coconuts

Coconuts have 33.49 g fat per 100g.
So it is easy to count that medium size coconut (390 g) has about 130.6 g of fat.

medium size coconut (390 g) has:

1381kcalFor burning these calories you have to:
Bike197 min.Bike
Horse ride254 min.Horse ride
Play tennis134 min.Tennis
Run139 min.Run
Swim163 min.Swim
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coconut - vitamins per 100g

  • Vitaminium B1 (Thiamine)0.066 mg
  • Vitaminium B2 (riboflavin)0.02 mg
  • Vitaminium B3 (Niacin)0.54 mg
  • Vitaminium B50.3 mg
  • Vitaminium B60.054 mg
  • Vitaminium B9 (Folic acid)26 mcg
  • Vitaminium C3.3 mg
  • Vitaminium E0.24 mg
  • Vitaminium K0.2 mg

Energy content of coconut

  • 16% CARBS
  • 4% PROTEIN
  • 80% FAT

coconut - minerals per 100g

  • Potassium356 mg
  • Phosphorus113 mg
  • Magnessium32 mg
  • Calcium14 mg
  • Sodium20 mg
  • Iron2.43 mg
  • Zink1.1 mg

Does coconut cause weight gain? How it affects your diet?

Coconut have one of the hight count of calories within nuts. If you are on diet and you are looking for low-calorific nuts, coconut seems to be a bad choice. It is easy to find something better among other nuts.

Really hard to find higher calories count in nuts. Similar energy amount have only such products as hazelnuts, macadamia nuts or peanuts.

You should consider that not only calories are important when you are on a diet. If coconuts contain nutrition you need than maybe you should add it to your daily menu anyway?

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Promoter of a healthy eating and living style

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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