Coconut (Fresh) — Nutrition & Calories
Coconut (Fresh) per 100g: 354 cal · 3.3g protein · 15g carbs · 33g fat · 9g fiber. MCT-rich fruit that provides rapid energy and supports ketosis and gut health.
Coconut (Fresh) contains 354 calories per 100g serving — 3.3g protein, 15g carbs, 33g fat, 9g fiber, 20mg sodium. Per 100g: 354 calories. Vegan. Keto-friendly. Gluten-free. MCT-rich fruit that provides rapid energy and supports ketosis and gut health.
Coconut (Fresh) Macros (per 100g)
Coconut (Fresh) Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 354 cal | 3.3g | 15.0g | 33.0g |
| 100g | 354 cal | 3.3g | 15.0g | 33.0g |
| 200g | 708 cal | 6.6g | 30.0g | 66.0g |
| 1 cup (~240g) | 850 cal | 7.9g | 36.0g | 79.2g |
| 1 oz (28g) | 99 cal | 0.9g | 4.2g | 9.2g |
Burn Off Coconut (Fresh) (354 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 354 calories from Coconut (Fresh):
- Walking (3 mph)83 min
- Running (6 mph)29 min
- Cycling (moderate)39 min
- Swimming (moderate)48 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Coconut (Fresh)?
Coconut (Fresh) contains 354 calories per 100g serving. That's 354 calories per 100g, or 850 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Coconut (Fresh)?
Coconut (Fresh) has 3.3g of protein per 100g (3.3g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Coconut (Fresh) keto-friendly?
Yes, Coconut (Fresh) is keto-friendly. With 15g carbs and 33g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 6.0g.
Is Coconut (Fresh) suitable for vegans?
Yes, Coconut (Fresh) is vegan. It contains no animal products. Often used in plant-based diets for fiber.
What are the macros for Coconut (Fresh)?
Per 100g: 354 calories, 3.3g protein (4% cal), 15g carbs (17% cal), 33g fat (84% cal). Fiber: 9g. Sodium: 20mg.
How much Coconut (Fresh) should I eat to lose weight?
For weight loss, Coconut (Fresh) fits a calorie deficit if portioned. A typical 500 cal/day deficit means Coconut (Fresh) can comprise up to 141g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.