How Many Calories in Coconut? Nutrition Facts & Macros
A piece of fresh coconut meat (45 g) has 159 calories
Protein 1.5g · Carbs 6.9g · Fat 15.1g
Fresh coconut meat is one of the richest natural sources of medium-chain triglycerides (MCTs) — a type of saturated fat that the body converts to energy faster than long-chain fats. With 354 kcal, 33.5 g of fat (29.7 g saturated), 3.3 g of protein, and 15.2 g of carbs per 100 g, coconut is calorie-dense but provides 9 g of fiber and only about 6.2 g of net carbs. A single piece (45 g) delivers roughly 159 kcal. Here is everything you need to know about coconut calories and macros, based on USDA data. Fresh coconut meat contains about 47% water.
1481 kJ · per 100g · Water: 46.99 g
Calorie Calculator: Coconut (Fresh)
45 g Coconut (Fresh) contains 159 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 piece (45 g) | 159 kcal | 1.5g | 6.9g | 15.1g |
| 1 cup shredded (80 g) | 283 kcal | 2.7g | 12.2g | 26.8g |
| 100 grams | 354 kcal | 3.3g | 15.2g | 33.5g |
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Coconut (Fresh) — Nutrition Facts
| Coconut (Fresh) | per 100g |
|---|---|
| Calories | 354 kcal |
| Protein | 3.33 g |
| Fat | 33.49 g |
| Carbs | 15.23 g |
| Fiber | 9 g |
| Sugar | 6.23 g |
| Sodium | 20 mg |
| Potassium | 356 mg |
| Magnesium | 32 mg |
| Phosphorus | 113 mg |
| Vitamin C | 3.3 mg |
| Vitamin B6 | 0.05 mg |
| Folate | 26 mcg |
| Manganese | 1.5 mg |
| Water | 46.99 g |
Source: USDA FoodData Central (FDC ID: 170169) · Data verified April 2026
Variations
Fresh/raw meat (default)
354 kcal, 33.5 g fat (29.7 g saturated), 3.3 g protein per 100 g. The standard form with 47% water content. Rich in MCTs (medium-chain triglycerides), particularly lauric acid. Best eaten fresh, added to smoothies, or used in curries. Store in the refrigerator for up to a week once opened.
Dried / desiccated
~660 kcal per 100 g. Removing water concentrates all nutrients — nearly double the calories per gram compared to fresh. Fat jumps to 64.5 g, fiber to 16.3 g, and sugar to 7.4 g per 100 g. Only about 3% water. Used in baking, granola, and as a topping. Because it is so calorie-dense, use about half the weight compared to fresh coconut in recipes.
Coconut oil (reference)
862 kcal, 0 g protein, 100 g fat per 100 g. Pure extracted coconut fat — 100% lipids, zero protein, zero carbs, zero fiber. About 82 g of the 100 g fat is saturated. One tablespoon (14 g) has about 121 kcal. Used for high-heat cooking (smoke point ~177°C) and baking. Retains the MCT profile but loses all fiber, minerals, and protein found in whole coconut.
Coconut cream
~330 kcal per 100 g. Thick liquid pressed from grated coconut meat — higher fat than coconut milk (about 34 g fat per 100 g) but with some water still present (~47%). Used in desserts, curries, and as a dairy-free whipped cream alternative. Lower in fiber than whole coconut meat since the pulp is strained out.
Dietary Perspectives
For Weight Loss
Fresh coconut is calorie-dense at 354 kcal per 100 g — portion control is essential. A single piece (45 g, ~159 kcal) provides satisfying fat and 4 g of fiber that slows digestion and helps you feel full. However, the high saturated fat content means it is easy to overshoot your daily fat target with just a few pieces. Weigh your portions on a kitchen scale. Dried coconut is even more concentrated at ~660 kcal per 100 g — use sparingly as a topping rather than eating it by the handful.
For Athletic Performance
Fresh coconut provides 354 kcal per 100 g — a moderate energy source with unique MCT fats that are rapidly converted to energy. The protein content is low (3.3 g per 100 g), so coconut is not a protein source for athletes — pair it with eggs, chicken, or protein powder. The MCTs may provide quick energy before moderate-intensity training. Potassium (356 mg per 100 g) supports electrolyte balance. Best used as part of a pre-workout snack mix or in post-workout smoothies with added protein.
For Keto
Fresh coconut is naturally keto-friendly. Per 100 g: 15.23 g total carbs minus 9.0 g fiber = approximately 6.2 g net carbs. A piece (45 g) has only about 2.8 g net carbs — easily fits within a 20 g daily limit. The fat content (33.5 g per 100 g, almost all saturated MCTs) provides a natural energy source on keto. Coconut oil, coconut cream, and coconut milk are all staple keto ingredients. Add fresh coconut to fat bombs, use shredded coconut in keto baking, or eat a piece as a satisfying snack.
Frequently Asked Questions
How many calories are in coconut?
A piece of fresh coconut meat (45 g) contains approximately 159 calories. Per 100 g, raw coconut meat has 354 calories. That is significantly more than most fresh fruits — roughly 7 times more than watermelon (30 kcal) and 4 times more than banana (89 kcal). The high calorie count comes primarily from fat (33.5 g per 100 g), most of which is saturated.
Is coconut good for keto?
Coconut is a good fit for keto in moderation. Per 100 g it has 15.23 g total carbs minus 9.0 g fiber = about 6.2 g net carbs. A piece (45 g) has only about 2.8 g net carbs. The high fat content (33.5 g per 100 g) and the MCT-rich profile make it naturally keto-aligned. Use fresh coconut as a snack, in fat bombs, or as a topping — but watch portions since the calories add up quickly.
Is the saturated fat in coconut bad for you?
Coconut fat is about 89% saturated, but much of it consists of medium-chain triglycerides (MCTs) — particularly lauric acid. MCTs are metabolized differently from long-chain saturated fats: they go directly to the liver and are converted to energy rather than being stored. Research on coconut and heart health is mixed — some studies show coconut raises HDL (good cholesterol) more than other saturated fat sources. If you have cardiovascular concerns, consult your doctor about portion sizes.
Coconut vs coconut oil — what is the difference?
Fresh coconut meat has 354 kcal per 100 g with 33.5 g fat, 15.2 g carbs, 9 g fiber, 3.3 g protein, and 47% water. Coconut oil is 862 kcal per 100 g — pure fat (100 g), zero protein, zero carbs, zero fiber, zero water. Coconut oil is essentially the extracted fat from coconut meat, concentrated to 2.4 times the calories. Fresh coconut retains fiber, minerals, and some protein that the oil lacks.
How much fiber does coconut have?
Fresh coconut meat contains 9.0 g of fiber per 100 g — more than most fruits and comparable to many vegetables. A piece (45 g) provides about 4 g of fiber. Dried (desiccated) coconut is even higher at about 16.3 g per 100 g because the water is removed, concentrating all nutrients. The fiber in coconut is mostly insoluble, supporting digestive health.
Fresh coconut vs dried coconut — what is the difference?
Fresh coconut meat has 354 kcal per 100 g with 47% water. Dried (desiccated) coconut has about 660 kcal per 100 g with only 3% water — nearly double the calories per gram because all the water has been removed. Dried coconut also has more concentrated fat (64.5 g vs 33.5 g), fiber (16.3 g vs 9.0 g), and sugar (7.4 g vs 6.2 g) per 100 g. When using dried coconut in recipes, use roughly half the weight compared to fresh.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coconut (Fresh) | 354 | 3.33g | 15.23g | 33.49g |
| Coconut Milk (Canned) | 197 | 2.02g | 2.81g | 21.33g |
| Avocado | 160 | 2g | 8.53g | 14.66g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Dark Chocolate (60-69% Cacao) | 579 | 6.12g | 52.42g | 38.31g |
per 100g
Per 100 g, fresh coconut meat has 354 kcal with 33.5 g of fat (29.7 g saturated, rich in MCTs), 15.2 g of carbs (9 g fiber, only 6.2 g net carbs), and 3.3 g of protein. It has nearly double the calories of avocado (160 kcal) but with much higher saturated fat content.
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