🥥 Coconut has 354 calories per 100 g — 283 in 1 cup shredded
Fruits · Serving: 1 cup shredded (80 g) · Values are USDA-based estimates.
per 100 g
per serving (1 cup shredded)
macros per 100 g
Nutrition table
| Nutrient | Per 100 g | Per serving (80 g) | % Daily Value (per 100 g) |
|---|---|---|---|
| Calories | 354 kcal | 283 kcal | 17.7% |
| Protein | 3.3 g | 2.6 g | 6.6% |
| Carbs | 15.2 g | 12.2 g | 5.5% |
| Fat | 33.5 g | 26.8 g | 42.9% |
| Fibre | 9 g | 7.2 g | 32.1% |
| Sugar | 6.2 g | 5.0 g | 12.4% |
| Sodium | 20 mg | 16 mg | 0.9% |
| Potassium | 356 mg | 284.8 mg | 7.6% |
| Calcium | 14 mg | 11.2 mg | 1.1% |
| Iron | 2.4 mg | 1.9 mg | 13.3% |
| Vitamin C | 3.3 mg | 2.6 mg | 3.7% |
% Daily Value is based on US Daily Values (calories 2000, protein 50 g, carbs 275 g, fat 78 g, fibre 28 g, sugar 50 g, sodium 2300 mg, potassium 4700 mg, calcium 1300 mg, iron 18 mg, vitamin C 90 mg). A dash means the value is not available for this food, not zero.
Is Coconut healthy?
With 354 calories and 3.3g protein per 100 g, Coconut sits in the higher-calorie range for everyday foods. It is also a good source of fibre (9g per 100 g). As with any single food, what matters most is the overall pattern of what you eat across the day.
This is general information about the food's nutrition profile, not medical or dietary advice for any individual.
How it fits your goals
- General eating: at 354 kcal per 100 g, a serving of 1 cup shredded contributes 283 kcal — easy to slot into a day once you know the number.
- Protein focus: 3.3g protein per 100 g (2.6g per serving) — a modest protein source; pair it with a higher-protein food if protein is your priority.
- Lower-carb eating: 15.2g carbs per 100 g — worth counting if you track carbs.
General information only — not a personal diet plan.
Similar foods
Compared with Coconut (354 kcal / 100 g): Date has 277 kcal per 100 g. Tamarind has 239 kcal per 100 g. Compare any two foods →
Frequently asked questions
How many calories are in Coconut?
Coconut has 354 calories per 100 g, and 283 calories in 1 cup shredded (80 g).
How much protein is in Coconut?
3.3g protein per 100 g, or 2.6g per serving.
How much sugar is in Coconut?
6.2g sugar per 100 g, or 5.0g per serving.
What is a serving of Coconut?
On this page, a serving is 1 cup shredded (80 g). Per-serving values are calculated as the per-100 g value × grams ÷ 100.