Calories in Coconuts: Nutrition Facts & Serving Sizes
Per 1 medium (397g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of shredded coconut (80g) contains 283.2 calories with 2.6g of protein, 12.2g of carbs, and 26.8g of fat. Per 100g, fresh coconut meat provides 354 calories with 3.3g of protein, 15.2g of carbs, and 33.5g of fat. Fiber is exceptionally high at 9g per 100g, making it one of the most fiber-dense whole foods. Saturated fat dominates at 29.7g per 100g. Potassium is 356mg per 100g and manganese (via selenium at 10.1mcg per 100g) supports metabolic function. The natural sugar content is 6.2g per 100g. A 45g piece has 159.3 calories and 15.1g of fat. Coconut is calorie-dense due to its fat content and is best consumed in measured portions when tracking macros.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, shredded (80g) | 283.2 | 2.6g | 12.2g | 26.8g | 7.2g |
| 1 medium (397g) | 1405.4 | 13.1g | 60.3g | 133g | 35.7g |
| 1 piece (2" x 2" x 1/2") (45g) | 159.3 | 1.5g | 6.8g | 15.1g | 4.1g |
| 100g | 354 | 3.3g | 15.2g | 33.5g | 9g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 354 | 18% |
| Protein | 3.3g | 7% |
| Total Fat | 33.5g | 43% |
| Saturated Fat | 29.7g | 149% |
| Total Carbohydrates | 15.2g | 6% |
| Dietary Fiber | 9g | 32% |
| Sugars | 6.2g | 12% |
| Sodium | 20mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 29.7g | 10% |
| Calcium | 14mg | 1% |
| Iron | 2.4mg | 13% |
| Potassium | 356mg | 8% |
| Vitamin C | 3.3mg | 4% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 32mg | 8% |
| Phosphorus | 113mg | 9% |
| Zinc | 1.1mg | 10% |
| Selenium | 10.1mcg | 18% |
| Folate | 26mcg | 7% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Coconuts
Coconut is a unique whole food because its fat is predominantly saturated (29.7g per 100g), primarily in the form of MCTs including lauric acid. Lauric acid has antimicrobial properties and is metabolized more quickly than long-chain fats, making it a popular fat source in paleo and ketogenic diets.
The fiber content at 9g per 100g is outstanding. A cup of shredded coconut (80g) provides 7.2g of fiber, which is over 25% of the daily value. High fiber intake supports digestive health, promotes satiety, and helps regulate blood sugar responses to other foods.
Potassium at 356mg per 100g contributes to electrolyte balance, muscle contractions, and blood pressure regulation. Selenium at 10.1mcg per 100g supports antioxidant defense and thyroid function.
For those on keto or paleo diets, fresh coconut provides a satisfying, fiber-rich fat source that can curb hunger. The combination of fat and fiber makes it very filling despite the calorie density.
Shredded coconut is also used in cooking for its flavor and texture, and the calorie and macro counts can vary significantly between fresh, dried sweetened, and dried unsweetened coconut. Fresh and unsweetened dried coconut are the lowest in added sugar.
Dietary Considerations
Coconut is keto-friendly with only 15.2g of carbs per 100g and very high fat. It is vegan, dairy-free, and gluten-free. Not ideal for weight loss in large portions due to calorie density (354 cal/100g). The high fiber content is beneficial for all diets. Note that sweetened dried coconut adds significant sugar calories on top of the natural values listed here.
Daily Intake (100g)
100g of coconut provides 18% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in coconut?
One cup of shredded coconut (80g) contains about 283 calories. A 45g piece has about 159 calories. Per 100g, coconut contains 354 calories.
Is coconut good for weight loss?
Coconut is calorie-dense at 354 cal/100g, making it less ideal for weight loss in large amounts. However, its high fiber content (9g per 100g) and fat content promote satiety, which can reduce overall food intake. Use in moderate, measured amounts.
Is coconut keto?
Yes, coconut is keto-friendly. It has 15.2g of carbs and 33.5g of fat per 100g. The net carbs (subtracting fiber) are about 6.2g per 100g, making it a good fit for ketogenic diets.
How much fiber is in coconut?
Coconut is exceptionally high in fiber at 9g per 100g. A cup of shredded coconut (80g) provides 7.2g of fiber. This makes coconut one of the highest-fiber foods relative to its serving size.
Is coconut a fruit or a nut?
Coconut is botanically classified as a fruit (specifically a drupe), though it is often called a nut in everyday language. The FDA classifies it as a tree nut for allergen purposes. Nutritionally, it is treated as a fat-rich tropical food.
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