Coconut vs Avocado: Calories and Nutrition Compared (2026)

Coconut has 3.3 g of protein, while avocado has 2 g. Coconut is higher in calories at 354, compared to avocado's 160.

Coconut and avocado are both popular foods known for their unique flavors and health benefits. This comparison highlights their nutritional differences, helping you make informed dietary choices.

What Is the Difference Between Coconut and Avocado?

Coconut is a tropical fruit known for its hard shell and sweet, creamy flesh. It is often used in cooking, baking, and as a source of coconut oil. Avocado is a creamy-textured fruit that is rich in healthy fats. It is commonly used in salads, spreads, and smoothies.

Coconut vs Avocado: Nutrition Side by Side

Below is a side-by-side comparison of coconut and avocado's nutritional content.

Nutrient (per 100 g)	Coconut meat (raw)	Avocado (raw)
Calories	354 kcal	160 kcal
Protein	3.3 g	2 g
Carbs	15.2 g	8.5 g
Sugar	6.2 g	0.7 g
Fat	33.5 g	14.7 g
Fiber	9 g	6.7 g
Sodium	20 mg	7 mg

Which Is Better, Coconut or Avocado?

For weight loss: Coconut contains 354 calories per 100 g, while avocado has 160 calories. Avocado may be more suitable for those aiming to reduce calorie intake.

For muscle and protein: Coconut provides 3.3 g of protein per 100 g, compared to avocado's 2 g. Therefore, coconut is the better choice for protein content.

For low-carb or low-sugar: Coconut has 15.2 g of carbs and 6.2 g of sugar, while avocado has 8.5 g of carbs and 0.7 g of sugar. Avocado is lower in both carbs and sugar.

How to Track Coconut and Avocado Accurately

Portion sizes and macronutrient content can be easily misjudged, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Coconut has 3.3 g of protein, while avocado has 2 g.

Which has fewer calories?

Avocado has 160 calories, while coconut has 354 calories.

What is the fat content of coconut?

Coconut contains 33.5 g of fat per 100 g.

What is the sugar content of avocado?

Avocado has 0.7 g of sugar per 100 g.

How much fiber is in coconut?

Coconut contains 9 g of fiber per 100 g.

What is the sodium content in avocado?

Avocado has 7 mg of sodium per 100 g.

Key Takeaways

• Coconut has 354 calories per 100 g.
• Avocado has 160 calories per 100 g.
• Coconut contains 3.3 g of protein.
• Avocado contains 2 g of protein.
• Coconut has 15.2 g of carbs.
• Avocado has 8.5 g of carbs.