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Calories in Coconut, Nutrition Facts and Health Benefits

Calories in Coconut Oil, Meat, Water, Cream and Coconut Milk

How many calories in a Coconut? See below, the Coconut calories for the different serving sizes. We provide you with Coconut nutrition facts and the health benefits of Coconut to help you lose weight and eat a healthy diet.

The Coconut is a member of the Palm family. It is high in saturated fat, with about 90% of the fat it contains, being saturated – this is higher than both butter and lard. It is also high in protein, carbohydrates and fiber. The Coconut contains a large number of minerals including zinc, phosphorus and also iron.

The saturated fats in Coconuts are what are known as medium chain fatty acids, instead of the much unhealthier long chain fatty acids. Whereas the long chain variety are stored as fat, the medium chain variety metabolise quicker and generate energy.

Coconut Recipes:

Enjoy losing weight with our Coconut diet recipes below

Coconuts are thought to lower the bad cholesterol (LDL). Other Coconut benefits include lauric acid – this is a fat thought useful in helping cancers and boosting out immune systems.

It is considered that if you eat a portion of nuts (30 grams) about twice a week, it was reported in a journal called "Obesity", that you are less likely to gain weight than those who do not eat nuts.

Compare calories in Coconut with the other calories in nuts.

Calories in Coconut Meat, Raw *

Refuse: 48% (Shells (brown), skin, water )
Scientific Name: Cocos nucifera

Serving Size	Calories per Serving
100 grams	354 kcal (1481 kJ)
1 cup, shredded, 80 grams	283 kcal (1185 kJ)
1 medium, 397 grams	1405 kcal (5880 kJ)
1 piece (2" x 2" x 1/2"), 45 grams	159 kcal (666 kJ)

Footnotes:
* From mature coconut.

Calories in Coconut Meat, Dried (Desiccated), Toasted

Refuse: 0%

Serving Size	Calories per Serving
100 grams	592 kcal (2477 kJ)
1 oz, 28.35 grams	168 kcal (702 kJ)

Coconut Meat, Dried (Desiccated), Sweetened, Shredded

Refuse: 0%

Serving Size	Calories per Serving
100 grams	501 kcal (2096 kJ)
1 cup, shredded, 93 grams	466 kcal (1949 kJ)
1 package (7 oz), 199 grams	997 kcal (4171 kJ)

Coconut Meat, Dried (Desiccated), Not Sweetened

Refuse: 0%

Serving Size	Calories per Serving
100 grams	660 kcal (2761 kJ)
1 oz, 28.35 grams	187 kcal (783 kJ)

Calories in Coconut Cream, Raw (Liquid Expressed From Grated Meat)

Refuse: 0%

Serving Size	Calories per Serving
100 grams	330 kcal (1381 kJ)
1 cup, 240 grams	792 kcal (3314 kJ)
1 tbsp, 15 grams	50 kcal (207 kJ)

Calories in Coconut Milk, Raw (Liquid Expressed From Grated Meat and Water)

Refuse: 0%

Serving Size	Calories per Serving
100 grams	230 kcal (962 kJ)
1 cup, 240 grams	552 kcal (2309 kJ)
1 tbsp, 15 grams	34 kcal (144 kJ)

Calories in Coconut Water (Liquid From Coconuts)

Refuse: 0%

Serving Size	Calories per Serving
100 grams	19 kcal (79 kJ)
1 cup, 240 grams	46 kcal (190 kJ)
1 tbsp, 15 grams	3 kcal (12 kJ)
1 coconut yields 206 grams	39 kcal (163 kJ)

Calories in Coconut Oil

Refuse: 0%

Serving Size	Calories per Serving
100 grams	862 kcal (3607 kJ)
1 tbsp, 13.6 grams	117 kcal (491 kJ)
1 cup, 218 grams	1879 kcal (7863 kJ)
1 tsp, 4.2 grams	39 kcal (162 kJ)

Source: USDA National Nutrient Database for Standard Reference

Coconut Nutrition Facts

Coconut Meat, Milk, Water and Oil Nutrition Facts
Nutritional value per 100 g (3.5 oz)
Proximates:
Nutrient	Coconut Meat, Dried (Desiccated), Not Sweetened	Coconut Milk, Raw (Liquid Expressed From Grated Meat and Water)	Coconut Water (Liquid From Coconuts)	Coconut Oil
Water	3.00 g	67.62 g	94.99 g	0.0 g
Energy	2761 kJ (660 kcal)	962 kJ (230 kcal)	79 kJ (19 kcal)	3607 kJ (862 kcal)
Protein	6.88 g	2.29 g	0.72 g	0.0 g
Carbohydrates	23.65 g	5.54 g	3.71 g	0.0 g
Total Fat:	64.53 g	23.84 g	0.20 g	100 g
Fiber	16.3 g	2.2 g	1.1 g	0.0 g
Sugar	7.35 g	3.34 g	2.61 g	0.0 g
Cholesterol	0 mg	0 mg	0 mg	0 mg
Minerals:
Calcium, Ca	26 mg (3%)	16 mg (2%)	0.0 mg (0%)	0 mg (0%)
Iron, Fe	3.32 mg (18%)	1.64 mg (9%)	0.29 mg (2%)	0.04 mg (0.2%)
Magnesium, Mg	90 mg (23%)	37 mg (9%)	25 mg (6%)	0 mg (0%)
Phosphorus, P	206 mg (21%)	100 mg (10%)	20 mg (2%)	0 mg (0%)
Potassium, K	543 mg (12%)	263 mg (6%)	250 mg (5%)	0 mg (0%)
Sodium, Na	37 mg (2%)	15 mg (1%)	105 mg (4.5%)	0 mg (0%)
Zinc, Zn	2.01 mg (13%)	0.67 mg (4%)	0.10 mg (1%)	0.0 mg (0%)
Copper, Cu	0.796 mg (40%)	0.266 mg (13%)	0.040 mg (2%)	0.0 mg (0%)
Manganese, Mn	2.745 mg (137%)	0.961 mg (46%)	0.142 mg (7%)	0.0 mg (0%)
Selenium, Se	18.5 mcg (26%)	6.2 mcg (9%)	1.0 mcg (1.4%)	0.0 mcg (0%)
Vitamins:
Vitamin C	1.5 mg (2%)	2.8 mg (5%)	2.4 mg (4%)	0 mg (0%)
Thiamine (Vit. B1)	0.060 mg (4%)	0.026 mg (2%)	0.030 mg (2%)	0.0 mg (0%)
Riboflavin (Vit. B2)	0.100 mg (6 %)	0.0 mg (0%)	0.057 mg (3%)	0.0 mg (0%)
Niacin (Vit. B3)	0.603 mg (3 %)	0.760 mg (4%)	0.080 mg (0.4%)	0.0 mg (0%)
Pantothenic acid (B5)	0.800 mg (8 %)	0.183 mg (2%)	0.043 mg (0.4%)	0.0 mg
Vitamin B6	0.300 mg (15 %)	0.033 mg (2%)	0.032 mg (2%)	0.0 mg (0%)
Folate (Vit. B9)	9 mcg (2 %)	16 mcg (4%)	3 mcg (1%)	0 mcg (0%)
Vitamin A	0 IU (0 %)	0 IU	45 IU (1%)	0 IU (0%)
Vitamin E	0.44 mg (2 %)	0.15 mg (1%)	0.0 mg (0%)	0.09 mg (0.5%)
Vitamin K	0.3 mcg (0 %)	0.1 mcg (0%)	0.0 mcg (0%)	0.5 mcg (0.6%)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.

Source: USDA National Nutrient Database for Standard Reference
Author: Lana Soko

Coconut Recipes

Low Carb Coconut Biscuits

Crunchy on the outside and gooey on the inside, these biscuits need only 30 min from start to finish. There are 69 calories per 1 biscuit. The recipe is low in carbs, calories, glycemic index, cholesterol, sodium and is vegetarian and diabetes appropriate.

Thai Red Chicken Curry

Total time 30 min. 373 calories in 1 serving. The recipe is low in carbohydrates, calories, cholesterol, GI and is high in niacin, phosphorus, selenium and vitamins A, B6, C. It is diabetes appropriate and promotes healthy weight.