Calories in Coconut meat, raw
Generic food Raw Nuts and Seeds
Coconut meat, raw contains 354 kcal per 100 g. A typical serving of 1 medium (397 g) provides about 1,405 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 nut and seed products on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
100 g provides 65% of the Daily Value for manganese, 48% of the Daily Value for copper and 18% of the Daily Value for selenium.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 354 kcal | |
| Total fat ? | 33.5 g | 43% |
| Saturated fat ? | 29.7 g | 148% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 20 mg | 0.9% |
| Total carbohydrates C | 15.2 g | 6% |
| Dietary fiber ? | 9 g | 32% |
| Total sugars C | 6.2 g | |
| Protein ? | 3.3 g | 7% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 3.3 mg | 4% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0.24 mg | 2% |
| Vitamin K I | 0.2 µg | 0.2% |
| Thiamin (B1) ? | 0.066 mg | 6% |
| Riboflavin (B2) ? | 0.02 mg | 2% |
| Niacin (B3) ? | 0.54 mg | 3% |
| Pantothenic acid (B5) ? | 0.3 mg | 6% |
| Vitamin B6 ? | 0.054 mg | 3% |
| Folate (B9) C | 26 µg | 7% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 12.1 mg | 2% |
| Calcium ? | 14 mg | 1% |
| Iron ? | 2.4 mg | 14% |
| Magnesium ? | 32 mg | 8% |
| Phosphorus ? | 113 mg | 9% |
| Potassium ? | 356 mg | 8% |
| Zinc ? | 1.1 mg | 10% |
| Copper ? | 0.44 mg | 48% |
| Manganese ? | 1.5 mg | 65% |
| Selenium I | 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 nut and seed products (median 16.1 g)
- Fiber9 gabove the median for nut and seed products (median 8.4 g)
- Sugars6.2 gin the top quarter of nut and seed products (median 4.2 g)
- Fat33.5 gbelow the median for nut and seed products (median 48.8 g)
- Saturated fat29.7 gin the top quarter of nut and seed products (median 5.6 g)
- Sodium20 mgabove the median for nut and seed products (median 18 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 ? | 1.4 g |
|---|---|
| Polyunsaturated fat ? | 0.37 g |
Amino acids (18)
| Tryptophan ? | 0.039 g |
|---|---|
| Threonine ? | 0.12 g |
| Isoleucine ? | 0.13 g |
| Leucine ? | 0.25 g |
| Lysine ? | 0.15 g |
| Methionine ? | 0.062 g |
| Cystine ? | 0.066 g |
| Phenylalanine ? | 0.17 g |
| Tyrosine ? | 0.1 g |
| Valine ? | 0.2 g |
| Arginine ? | 0.55 g |
| Histidine ? | 0.077 g |
| Alanine ? | 0.17 g |
| Aspartic acid ? | 0.33 g |
| Glutamic acid ? | 0.76 g |
| Glycine ? | 0.16 g |
| Proline ? | 0.14 g |
| Serine ? | 0.17 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.37 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0.19 g |
| SFA 8:0 ? | 2.3 g |
| SFA 10:0 ? | 1.9 g |
| SFA 12:0 ? | 14.9 g |
| SFA 14:0 ? | 5.9 g |
| SFA 16:0 ? | 2.8 g |
| SFA 18:0 ? | 1.7 g |
| MUFA 18:1 ? | 1.4 g |
| PUFA 18:3 ? | 0 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (12)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta C | 0 mg |
| Tocopherol, gamma C | 0.53 mg |
| Tocopherol, delta C | 0 mg |
| Tocotrienol, alpha C | 1.5 mg |
| Tocotrienol, beta C | 0 mg |
Sterols (1)
| Phytosterols ? | 47 mg |
|---|
Other components (11)
| Water ? | 47 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.97 g |
| Theobromine Z | 0 mg |
| Energy ? | 1,481 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 26 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Coconut meat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nuts, coconut meat, dried (desiccated), creamed Dried or dry | 684 | 5.3 g | 21.5 g | 69.1 g |
| Nuts, coconut meat, dried (desiccated), sweetened, shredded Dried or dry | 501 | 2.9 g | 47.7 g | 35.5 g |
| Nuts, almond butter, plain, without salt added | 614 | 21 g | 18.8 g | 55.5 g |
| Nuts, chestnuts, japanese, boiled and steamed Cooked | 56 | 0.82 g | 12.6 g | 0.19 g |
| Nuts, chestnuts, japanese, roasted Cooked | 201 | 3 g | 45.1 g | 0.8 g |
| Nuts, almonds, honey roasted, unblanched Cooked | 594 | 18.2 g | 27.9 g | 49.9 g |
| Nuts, cashew butter, plain, with salt added | 609 | 12.1 g | 30.3 g | 53 g |
| Nuts, macadamia nuts, dry roasted, with salt added Cooked | 716 | 7.8 g | 12.8 g | 76.1 g |
| Nuts, mixed nuts, dry roasted, with peanuts, with salt added Cooked | 594 | 17.3 g | 25.4 g | 51.5 g |
| Nuts, mixed nuts, oil roasted, with peanuts, with salt added Cooked | 607 | 20 g | 21.1 g | 54 g |
| Nuts, almonds, oil roasted, lightly salted Cooked | 607 | 21.2 g | 17.7 g | 55.2 g |
| Nuts, almond butter, plain, with salt added | 614 | 21 g | 18.8 g | 55.5 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 |
|---|---|---|---|---|
| Coconut, fresh Raw | 354 | 3.3 g | 15.2 g | 33.5 g |
| Peanuts, boiled Cooked | 318 | 13.5 g | 21.3 g | 22 g |
| Seeds, sesame butter, tahini, from raw and stone ground kernels Raw | 570 | 17.8 g | 26.2 g | 48 g |
| Seeds, sunflower seed, kernel, raw Raw | 571 | 18.9 g | 24.5 g | 48.4 g |
| Sunflower seeds, flavored | 567 | 18.4 g | 25.9 g | 47.6 g |
| Cashews, NFS | 574 | 15.3 g | 32.7 g | 46.4 g |
| Cashews, unroasted | 574 | 15.3 g | 32.7 g | 46.4 g |
| Seeds, safflower seed kernels, dried Dried or dry | 517 | 16.2 g | 34.3 g | 38.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw coconut meat?
100 g of raw coconut meat has 354 kcal. 1 medium (397 g): about 1,405 kcal. 1 piece, 2" x 2" x 1/2" (45 g): about 159 kcal. 1 cup, shredded (80 g): about 283 kcal.
How much protein is in raw coconut meat?
Raw coconut meat contains 3.3 g of protein per 100 g (7% of the 50 g Daily Value), or 13.2 g in 1 medium (397 g). About 4% of its calories come from protein. Compared with other nut and seed products, that is in the lowest quarter (median 16.1 g).
How many carbs are in raw coconut meat?
Raw coconut meat 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 meat?
Raw coconut meat contains 33.5 g of fat per 100 g, of which 29.7 g is saturated (148% of the Daily Value).
What vitamins and minerals does raw coconut meat contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (65% DV), 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 meat?
100 g contains 20 mg of sodium, 0.9% of the 2,300 mg Daily Value.
Does coconut meat have the same nutrition raw and dried or dry?
No. Per 100 g, coconut meat, raw has 354 kcal, while nuts, coconut meat, dried (desiccated), creamed has 684 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 170169. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Nuts, coconut meat, raw". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.