Calories in Coco, fresco fresco
Generic food Raw Nueces y semillas
Coco, fresco fresco contains 354 kcal per 100 g. A typical serving of 1 taza (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 nueces y semillas 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 selenio 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% |
| Vitamina A C | 0 µg | 0% |
| Vitamina C C | 3,3 mg | 4% |
| Vitamina D C | 0 µg | 0% |
| Vitamina E C | 0,24 mg | 2% |
| Vitamina 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% |
| Vitamina B6 C | 0,054 mg | 3% |
| Folate (B9) C | 26 µg | 7% |
| Vitamina B12 C | 0 µg | 0% |
| Choline C | 12,1 mg | 2% |
| Calcio C | 14 mg | 1% |
| Iron C | 2,4 mg | 14% |
| Magnesio C | 32 mg | 8% |
| Fósforo C | 113 mg | 9% |
| Potasio C | 356 mg | 8% |
| Zinc C | 1,1 mg | 10% |
| Copper C | 0,44 mg | 48% |
| Selenio 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 nueces y semillas (median 19,3 g)
- Fiber9 gabove the median for nueces y semillas (median 7,4 g)
- Sugars6,2 gabove the median for nueces y semillas (median 4,7 g)
- Fat33,5 gin the lowest quarter of nueces y semillas (median 49,8 g)
- Saturated fat29,7 gin the top quarter of nueces y semillas (median 6,8 g)
- Sodium20 mgbelow the median for nueces y semillas (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)
| Grasa monoinsaturada C | 1,4 g |
|---|---|
| Grasa poliinsaturada 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 |
| Ácido linoléico (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)
| Betacaroteno C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxantina C | 0 µg |
| Retinol C | 0 µg |
| Caroteno, alfa C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Agua C | 47 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 0 µg |
| Folato, comida C | 26 µg |
| Vitamina E, añadido C | 0 mg |
| Vitamina B-12, añadido C | 0 µg |
Other forms of Coco
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coco, empaquetado | 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 |
|---|---|---|---|---|
| Carne de coco, crudo Raw | 354 | 3,3 g | 15,2 g | 33,5 g |
| Nuts, crema de coco, crudo (líquido expresado por carne rallada) Raw | 330 | 3,6 g | 6,7 g | 34,7 g |
| Nuts, leche de coco, crudo (líquido expresado por la carne y el agua ralladas) Raw | 230 | 2,3 g | 5,5 g | 23,8 g |
| Maní, hervido Cooked | 318 | 13,5 g | 21,3 g | 22 g |
| Nuts, carne de coco, secado (desiccado), endulzada, flacas, enlatados Dried or dry | 443 | 3,4 g | 40,9 g | 31,7 g |
| Nuts, acornios, crudo Raw | 387 | 6,2 g | 40,8 g | 23,9 g |
| Nueces anacaradas, crudo Raw | 553 | 18,2 g | 30,2 g | 43,9 g |
| Pistachio tuercas, crudo 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 coco?
100 g of raw coco has 354 kcal. 1 taza (85 g): about 301 kcal.
How much protein is in raw coco?
Raw coco contains 3,3 g of protein per 100 g (7% of the 50 g Daily Value), or 2,8 g in 1 taza (85 g). About 4% of its calories come from protein. Compared with other nueces y semillas, that is in the lowest quarter (median 19,3 g).
How many carbs are in raw coco?
Raw coco 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 coco?
Raw coco 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 coco contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (48% DV), selenio (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 coco?
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 31 de octubre de 2024. FoodFactly last checked it on 6 de noviembre de 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 31 de octubre de 2024. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.