Coconut: Calories, Nutrition Facts, and Health Benefits (2026)

Coconut meat contains 99 calories per 1 oz (28 g), providing 2.5 g of fiber and 1.7 g of sugar. It is notable for its fat content, with 9.4 g per serving, and offers 0.9 mg of vitamin C, contributing to 1% of the daily value.

This page explores the nutritional profile of coconut, focusing on its raw meat content. It provides insights into calories, fiber, and other nutrients, along with its impact on health and comparisons with other fruits.

Coconut Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for coconut per 1 oz (28 g) and per 100 g. It highlights key nutrients and their contributions to daily values.

Values are for 1 oz raw meat (28 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	99	354	5%
Protein	0.9 g	3.3 g	2%
Carbohydrates	4.3 g	15.2 g	2%
Fiber	2.5 g	9.0 g	9%
Sugar	1.7 g	6.2 g	-
Fat	9.4 g	33.5 g	12%
Vitamin C	0.9 mg	3.3 mg	1%
Potassium	100 mg	356 mg	2%
Saturated Fat	8.3 g	29.7 g	42%
Manganese	0.42 mg	1.50 mg	18%
Magnesium	9 mg	32 mg	2%

About 16% of coconut calories come from carbohydrates, 4% from protein and 80% from fat.

Coconut by Health Goal

The by-goal ratings section evaluates how coconut aligns with common dietary objectives. This includes assessments for weight loss, heart health, and more.

Goal	Rating	Why
Weight loss	Good	99 calories per serving with 2.5 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 0.9 mg vitamin C (1% DV)
Digestion	Good	2.5 g fiber per serving supports regularity
Heart health	Good	Potassium (100 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.9 g); best as a vitamin-rich choice, not a protein source

Coconut and Blood Sugar

Glycemic index: 45. Glycemic load: 1 per serving.

Coconut has a glycemic index of about 45 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Coconut Compares to Other Fruits

In the comparison table, coconut is contrasted with other fruits to provide context on its nutritional standing. This helps to understand its unique benefits and drawbacks.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Coconut	354	6.2	9.0	3.3
Avocado	160	0.7	6.7	10.0
Mango	60	13.7	1.6	36.4
Banana	89	12.2	2.6	8.7

Coconut Myths, Checked

Coconut fat is heart-healthy like olive oil , Misleading. Coconut is high in saturated fat (about 30 g per 100 g), so most guidelines suggest moderation.

Coconut is a low-calorie snack , False. Coconut meat is calorie-dense at about 354 calories per 100 g, mostly from fat.

How to Track Coconut

Fruit portions are easy to misjudge, and the difference between 1 oz of coconut and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log coconut accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of coconut?

One ounce of coconut contains 99 calories. This makes it a relatively energy-dense food, which should be considered in overall dietary intake.

Is coconut good for weight loss?

Coconut can be part of a weight loss diet when consumed in moderation. Its high fiber content may help with satiety, but its fat content is also significant.

Can people with diabetes eat coconut?

People with diabetes can eat coconut, but portion control is important. Its glycemic index is about 45, indicating a moderate impact on blood sugar levels.

How much fiber is in coconut?

Coconut contains 2.5 g of fiber per 1 oz (28 g). This fiber can aid digestion and contribute to overall dietary fiber intake.

Is coconut high in sugar?

Coconut has 1.7 g of sugar per 1 oz (28 g), which is relatively low compared to many fruits. This makes it a suitable option for those monitoring sugar intake.

Is coconut good for you?

Coconut is considered good for you in moderation. It provides healthy fats, fiber, and essential nutrients, but should be balanced within a varied diet.

Key Takeaways

• Coconut meat has 99 calories per 1 oz (28 g).
• It contains 2.5 g of fiber, beneficial for digestion.
• Coconut has 1.7 g of sugar per serving.
• It provides 9.4 g of fat, primarily healthy fats.
• Coconut is low in vitamin C, with 0.9 mg per serving.
• Its glycemic index is about 45, indicating a moderate blood sugar impact.