Calories in Coconut, fresh
Generic food Raw Nuts and Seeds
Coconut, fresh contains 354 kcal per 100 g. A typical serving of 1 cup (85 g) provides about 301 kcal.
Roughly 80% of its calories come from fat, with 16% from carbohydrates and 4% from protein (estimated with general energy factors).
That is less energy than the typical item in nuts and seeds on FoodFactly, where the median is 587 kcal per 100 g across 78 foods.
100 g provides 48% of the Daily Value for copper, 18% of the Daily Value for selenium and 14% of the Daily Value for iron.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 354 kcal | |
| Total fat C | 33.5 g | 43% |
| Saturated fat C | 29.7 g | 149% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 20 mg | 0.9% |
| Total carbohydrates C | 15.2 g | 6% |
| Dietary fiber C | 9 g | 32% |
| Total sugars C | 6.2 g | |
| Protein C | 3.3 g | 7% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 3.3 mg | 4% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.24 mg | 2% |
| Vitamin K C | 0.2 µg | 0.2% |
| Thiamin (B1) C | 0.066 mg | 6% |
| Riboflavin (B2) C | 0.02 mg | 2% |
| Niacin (B3) C | 0.54 mg | 3% |
| Vitamin B6 C | 0.054 mg | 3% |
| Folate (B9) C | 26 µg | 7% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 12.1 mg | 2% |
| Calcium C | 14 mg | 1% |
| Iron C | 2.4 mg | 14% |
| Magnesium C | 32 mg | 8% |
| Phosphorus C | 113 mg | 9% |
| Potassium C | 356 mg | 8% |
| Zinc C | 1.1 mg | 10% |
| Copper C | 0.44 mg | 48% |
| Selenium C | 10.1 µg | 18% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 4%
- Carbohydrates 16%
- Fat 80%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.3 gin the lowest quarter of nuts and seeds (median 19.3 g)
- Fiber9 gabove the median for nuts and seeds (median 7.4 g)
- Sugars6.2 gabove the median for nuts and seeds (median 4.7 g)
- Fat33.5 gin the lowest quarter of nuts and seeds (median 49.8 g)
- Saturated fat29.7 gin the top quarter of nuts and seeds (median 6.8 g)
- Sodium20 mgbelow the median for nuts and seeds (median 157 mg)
- Protein per 100 kcal0.94 gprotein density, useful for comparing foods with different calorie levels
- Water47 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.4 g |
|---|---|
| Polyunsaturated fat C | 0.37 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.37 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0.19 g |
| SFA 8:0 C | 2.4 g |
| SFA 10:0 C | 1.9 g |
| SFA 12:0 C | 14.9 g |
| SFA 14:0 C | 5.9 g |
| SFA 16:0 C | 2.8 g |
| SFA 18:0 C | 1.7 g |
| MUFA 18:1 C | 1.4 g |
| PUFA 18:3 C | 0 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 47 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 26 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Coconut
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coconut, packaged | 456 | 3.1 g | 51.8 g | 28 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coconut meat, raw Raw | 354 | 3.3 g | 15.2 g | 33.5 g |
| Nuts, coconut cream, raw (liquid expressed from grated meat) Raw | 330 | 3.6 g | 6.7 g | 34.7 g |
| Nuts, coconut milk, raw (liquid expressed from grated meat and water) Raw | 230 | 2.3 g | 5.5 g | 23.8 g |
| Peanuts, boiled Cooked | 318 | 13.5 g | 21.3 g | 22 g |
| Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Dried or dry | 443 | 3.4 g | 40.9 g | 31.7 g |
| Nuts, acorns, raw Raw | 387 | 6.2 g | 40.8 g | 23.9 g |
| Cashew nuts, raw Raw | 553 | 18.2 g | 30.2 g | 43.9 g |
| Pistachio nuts, raw Raw | 560 | 20.2 g | 27.2 g | 45.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw coconut?
100 g of raw coconut has 354 kcal. 1 cup (85 g): about 301 kcal.
How much protein is in raw coconut?
Raw coconut contains 3.3 g of protein per 100 g (7% of the 50 g Daily Value), or 2.8 g in 1 cup (85 g). About 4% of its calories come from protein. Compared with other nuts and seeds, that is in the lowest quarter (median 19.3 g).
How many carbs are in raw coconut?
Raw coconut has 15.2 g of total carbohydrates per 100 g, including 9 g of fiber and 6.2 g of sugars.
How much fat is in raw coconut?
Raw coconut contains 33.5 g of fat per 100 g, of which 29.7 g is saturated (149% of the Daily Value).
What vitamins and minerals does raw coconut contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (48% DV), selenium (18% DV), iron (14% DV) and zinc (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw coconut?
100 g contains 20 mg of sodium, 0.9% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707500. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.