Calories in Coconut, packaged
Generic food Nuts and Seeds
Coconut, packaged contains 456 kcal per 100 g. A typical serving of 1 cup (85 g) provides about 388 kcal.
Roughly 53% of its calories come from fat, with 44% from carbohydrates and 3% 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 33% of the Daily Value for copper, 29% of the Daily Value for selenium and 12% of the Daily Value for magnesium.
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 | 456 kcal | |
| Total fat C | 28 g | 36% |
| Saturated fat C | 26.4 g | 132% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 285 mg | 12% |
| Total carbohydrates C | 51.8 g | 19% |
| Dietary fiber C | 9.9 g | 35% |
| Total sugars C | 36.8 g | |
| Protein C | 3.1 g | 6% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0 mg | 0% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.015 mg | 1% |
| Riboflavin (B2) C | 0.015 mg | 1% |
| Niacin (B3) C | 0.7 mg | 4% |
| Vitamin B6 C | 0.03 mg | 2% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 19.3 mg | 4% |
| Calcium C | 11 mg | 0.8% |
| Iron C | 1.5 mg | 8% |
| Magnesium C | 51 mg | 12% |
| Phosphorus C | 100 mg | 8% |
| Potassium C | 361 mg | 8% |
| Zinc C | 0.71 mg | 6% |
| Copper C | 0.3 mg | 33% |
| Selenium C | 16.1 µg | 29% |
% 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 3%
- Carbohydrates 44%
- Fat 53%
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
- Protein3.1 gin the lowest quarter of nuts and seeds (median 19.3 g)
- Fiber9.9 gin the top quarter of nuts and seeds (median 7.4 g)
- Sugars36.8 gin the top quarter of nuts and seeds (median 4.7 g)
- Fat28 gin the lowest quarter of nuts and seeds (median 49.8 g)
- Saturated fat26.4 gin the top quarter of nuts and seeds (median 6.8 g)
- Sodium285 mgabove the median for nuts and seeds (median 157 mg)
- Protein per 100 kcal0.69 gprotein density, useful for comparing foods with different calorie levels
- Water15.5 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 | 0.22 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 | 0.22 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0.21 g |
| SFA 8:0 C | 2.4 g |
| SFA 10:0 C | 1.8 g |
| SFA 12:0 C | 13.8 g |
| SFA 14:0 C | 5.1 g |
| SFA 16:0 C | 2.2 g |
| SFA 18:0 C | 0.83 g |
| MUFA 18:1 C | 1.4 g |
| PUFA 18:3 C | 0 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.004 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.009 g |
| MUFA 22:1 C | 0.002 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 | 15.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 3 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, fresh Raw | 354 | 3.3 g | 15.2 g | 33.5 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 |
|---|---|---|---|---|
| Trail mix, NFS | 454 | 10.9 g | 51.1 g | 26.8 g |
| Trail mix with nuts and fruit | 454 | 10.9 g | 51.1 g | 26.8 g |
| Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged Dried or dry | 456 | 3.1 g | 51.9 g | 28 g |
| Nuts, almond paste | 458 | 9 g | 47.8 g | 27.7 g |
| Almond paste | 458 | 9 g | 47.8 g | 27.7 g |
| Trail mix with chocolate | 503 | 11.6 g | 48.3 g | 32.3 g |
| Nuts, walnuts, glazed | 500 | 8.3 g | 47.6 g | 35.7 g |
| Peanut butter and jelly | 432 | 11.2 g | 46.1 g | 25.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in coconut?
100 g of coconut has 456 kcal. 1 cup (85 g): about 388 kcal.
How much protein is in coconut?
Coconut contains 3.1 g of protein per 100 g (6% of the 50 g Daily Value), or 2.7 g in 1 cup (85 g). About 3% 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 coconut?
Coconut has 51.8 g of total carbohydrates per 100 g, including 9.9 g of fiber and 36.8 g of sugars.
How much fat is in coconut?
Coconut contains 28 g of fat per 100 g, of which 26.4 g is saturated (132% of the Daily Value).
What vitamins and minerals does coconut contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (33% DV), selenium (29% DV) and magnesium (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in coconut?
100 g contains 285 mg of sodium, 12% of the 2,300 mg Daily Value.
Does coconut have the same nutrition not specified and raw?
No. Per 100 g, coconut, packaged has 456 kcal, while coconut, fresh has 354 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
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 2707501. 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.