Fruits · Nutrition Facts
Coconut Nutrition Facts
Coconut is a tropical fruit known for its versatility in cooking and its nutritional benefits, including healthy fats and fiber.
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346kcal
Calories
3.6g
Protein
33.5g
Carbs
23.7g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 medium coconut, 100g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 346kcal | 346kcal |
| Protein | 3.6g | 3.6g |
| Total Carbohydrates | 33.5g | 33.5g |
| Dietary Fiber | 9.7g | 9.7g |
| Sugars | 22.4g | 22.4g |
| Total Fat | 23.7g | 23.7g |
| Saturated Fat | 20.2g | 20.2g |
| Sodium | 13mg | 13mg |
| Water | 38.2g | 38.2g |
Adjust the serving size
Estimate nutrients in a portion of Coconut. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 medium coconut (100 g). Enter 1–5000 g.
- Calories
- 346 kcal
- Protein
- 3.6 g
- Carbohydrates
- 33.5 g
- Fiber
- 9.7 g
- Sugars
- 22.4 g
- Fat
- 23.7 g
- Sodium
- 13 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
34% Daily Value
18% Daily Value
5% Daily Value
1% Daily Value
Serving ideas
- Grate fresh coconut into your morning oatmeal for a tropical twist.
- Use coconut milk as a creamy base for soups and stews.
- Add shredded coconut to your smoothies for a boost of flavor and texture.
Storage
Storage tip: Store unopened coconuts at room temperature for up to 2 weeks; once opened, refrigerate and use within a few days.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
Is coconut high in calories?
Does coconut contain cholesterol?
Is coconut good for weight loss?
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