Coconut (Fresh) Calories & Nutrition Facts
MCT-rich fruit that provides rapid energy and supports ketosis and gut health.
Quick answer
How many calories are in Coconut (Fresh)?
Coconut (Fresh) has 354 calories per 100g. A 1 cup, shredded (80g) has about 283 calories. It is a calorie-dense food, with most calories coming from fat.
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Practical Portion Guide for Coconut (Fresh)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, shredded (80g) | 283 kcal | 2.6g | 12.0g | 4.8g | 26.4g |
| 1 medium (397g) | 1405 kcal | 13.1g | 59.6g | 23.8g | 131.0g |
| 1 piece (2" x 2" x 1/2") (45g) | 159 kcal | 1.5g | 6.8g | 2.7g | 14.8g |
| 100g USDA reference | 354 kcal | 3.3g | 15.0g | 6.0g | 33.0g |
Fruit portions are usually larger than 100g, so use the serving calculator when counting total calories or net carbs (6g per 100g).
% Daily Value: 1 cup, shredded (80g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 170169 (Nuts, coconut meat, raw); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 cup, shredded (80g) | % DV |
|---|---|---|---|---|
| Protein | 3.3g | 7% | 2.6g | 5% |
| Dietary fiber | 9g | 32% | 7.2g | 26% |
| Total carbohydrate | 15g | 5% | 12g | 4% |
| Total fat | 33g | 42% | 26.4g | 34% |
| Sodium | 20mg | 1% | 16mg | 1% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 356mg | 8% | 285mg | 6% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 170169.
Where Coconut (Fresh) Ranks (USDA Comparisons)
Coconut (Fresh) appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 45 (Low)
How Coconut (Fresh) Fits Into a Diet
Coconut (Fresh) works best as a fiber-rich carbohydrate source for snacks, breakfast bowls, or pre-workout meals.
Pair fruit with protein or fat, such as yogurt, cottage cheese, nuts, or seeds, when you want slower digestion and better satiety.
Fruit size, ripeness, and variety can change water and sugar content, so gram-based tracking is more reliable than counting pieces.
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Compare Coconut (Fresh) With Similar Fruits
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Coconut (Fresh) | 354 kcal | 3.3g | 15g | 33g | 9g |
| Apple | 52 kcal | 0.3g | 14g | 0.2g | 2.4g |
| Banana | 89 kcal | 1.1g | 23g | 0.3g | 2.6g |
| Orange | 47 kcal | 0.9g | 12g | 0.1g | 2.4g |
| Mango | 60 kcal | 0.8g | 15g | 0.4g | 1.6g |
| Strawberry | 32 kcal | 0.7g | 7.7g | 0.3g | 2g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Coconut (Fresh): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories are in 1 cup, shredded Coconut?
1 cup, shredded (80g) of Coconut (Fresh) has about 283 calories, 2.6g protein, 12.0g carbohydrates, 7.2g fiber, and 26.4g fat. The 80g portion weight is the USDA FoodData Central household measure for FDC ID 170169 (Nuts, coconut meat, raw), scaled from the 100g reference values.
Is Coconut (Fresh) high in protein?
Coconut (Fresh) has 3.3g protein per 100g, which is 7% of the 50g FDA Daily Value. 1 cup, shredded (80g) supplies about 2.6g, or 5% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
Is Coconut (Fresh) a good source of potassium?
USDA FoodData Central lists 356mg potassium per 100g for Nuts, coconut meat, raw (FDC ID 170169), which is 8% of the 4,700mg Daily Value. 1 cup, shredded (80g) provides about 285mg, or 6% DV.
How many calories are in Coconut (Fresh)?
Coconut (Fresh) contains 354 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 13 calories from protein, 60 calories from carbohydrates, and 297 calories from fat; these estimates may not add up exactly to the listed total.
Is Coconut (Fresh) good for weight loss?
Coconut (Fresh) is calorie-dense at 354 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Coconut (Fresh)?
Coconut (Fresh) contains 3.3g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Coconut (Fresh)?
Track Coconut (Fresh) by grams when precision matters. A practical starting point is 1 cup, shredded (80g), which is about 283 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Coconut (Fresh) keto-friendly?
Yes, Coconut (Fresh) is keto-friendly with only 15g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Coconut (Fresh) good for diabetics?
People with diabetes should use caution with Coconut (Fresh), which has a listed glycemic index of 45. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in Coconut (Fresh)?
Calorique's food profile lists vitamins B1, B5, B6, C and minerals including Manganese, Copper, Iron, Selenium for Coconut (Fresh). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Coconut (Fresh)?
Calorique standardizes Coconut (Fresh) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
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