How much protein is in Coconut?

Coconut has 3.3 g of protein per 100 g.

How much fat is in Coconut?

Coconut has 33.5 g of fat per 100 g.

How many carbs are in Coconut?

Coconut has 15.2 g of carbohydrates per 100 g.

Coconut Nutrition Facts & Calories

Q: How many calories are in Coconut?

Coconut has 354 kcal per 100 g (1,381 kcal per medium size coconut (390 g), 390 g).

Calories in coconut

100g of coconuts contain about 354 calories (kcal).
Calories per: ounce | one coconut | tablespoon | teaspoon | cup, shredded

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

This is about 69% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Coconut key facts

The nutrients that matter most in nuts and seeds, per 100 g, compared with almonds.

Nutrient (per 100 g)	Coconut	Almonds a common nut
Fat	33 g	50 g
Protein	3.3 g	21 g
Magnesium	32 mg	270 mg
Fiber	9 g	13 g

Coconut has 41% fewer calories than the typical nut on this site (605 kcal per 100 g is the median of nuts).

Scroll down for details and nutrition tables.

Nutrition Facts

Coconut

Serving size:
medium size coconut (390 g) change

medium size coconut (390 g) (390g)tablespoon (15g)teaspoon (5g)cup, shredded (80g)

5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g

1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz

Amount Per Serving:

Calories

1381

% Daily Value

Total Fat 130.61g

167%

Cholesterol 0mg

Sodium 78mg

Total Carbohydrates 59.4g

22%

Dietary Fiber 35.1g

125%

Protein 12.87g

26%

Vitaminium C 12.87mg

14%

Calcium 54.6mg

Iron 9.48mg

53%

Potassium 1388.4mg

30%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Add Coconut to calories calculator

Source of calories in coconut

16% CARBS

4% PROTEIN

80% FAT

To visualize how much 1381 kcal actually is, keep in mind that the calorie content of medium size coconut is similar to that of, for example:

6 handfuls of almonds (232 kcal each)

Take a quick look at the tables below for detailed information about coconut nutrition.

medium size coconut (390 g) has 1381 kcal. For burning these calories you have to:

Bike 197 min. Bike

Horse ride 254 min. Horse ride

Play tennis 134 min. Tennis

Run 139 min. Run

Swim 163 min. Swim

Calories in Coconut Compared with Others in Nuts Category

100g of Coconut

Nutrition

Calories 354
Carbs Total 15.23 g
Dietary fiber 9 g
Fat 33.49 g
Protein 3.3 g

Vitamins

Vit B1 (Thiamine) 0.066 mg
Vit B2 (riboflavin) 0.02 mg
Vit B3 (Niacin) 0.54 mg
Vit B5 0.3 mg
Vit B6 0.054 mg
Vit B9 (Folic acid) 26 mcg
Vit C 3.3 mg
Vit E 0.24 mg
Vit K 0.2 mcg

Minerals

Potassium 356 mg
Phosphorus 113 mg
Magnessium 32 mg
Calcium 14 mg
Sodium 20 mg
Iron 2.43 mg
Zink 1.1 mg

Per 100 g, Coconut is an excellent source of fiber (32% DV) and a good source of iron (14% DV).

Dietary fiber is the part of plant foods the body does not digest; it supports digestion and helps you feel full. The FDA Daily Value is 28 g.

How many calories are in coconuts?

Medium size coconut (390 g)1381 kcal
Tablespoon of coconut (15g)53 kcal
Teaspoon of coconut (5g)18 kcal
Coconut cup, shredded (80g)283 kcal
Ounce (oz) of coconuts100 kcal

Compare coconut:

coconut vs almonds, coconut vs cashew nuts, coconut vs peanuts, coconut vs walnuts, see all compares of coconut.

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About the data

Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.

Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.

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