Calories in coconut

Meat, raw. 354 kcal (1,481 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Raw coconut meat is the white flesh of the mature coconut, and it is far more energy-dense than most fruit: 354 kcal (1481 kJ) per 100 g. About 85% of the energy comes from fat, and nearly 90% of that fat is saturated. It is also unusually high in fibre for a fresh food, at 9 g per 100 g, and provides manganese and copper.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• A 2 x 2 inch piece (45 g) has about 159 kcal (667 kJ), and a cup of shredded fresh coconut (80 g) about 283 kcal (1185 kJ).
• Dried coconut is much denser. Unsweetened desiccated coconut has about 660 kcal per 100 g, and sweetened shredded coconut about 501 kcal with around 43 g of sugar.
• Coconut water is a different product altogether, at about 19 kcal per 100 g. Coconut cream pressed from the meat is about 330 kcal, close to the meat itself.
• A cup of shredded fresh coconut provides about 7.2 g of fibre, roughly a quarter of the Daily Value, which is more than many fruits and vegetables supply per serving.

Converting these figures

One 1 piece (2 x 2 in) of coconut is 159 kcal, which is 667 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 68 g of coconut to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.