Calories in Coconut: Full Nutrition Breakdown
One cup of raw coconut meat has about 283 calories. See the full nutrition breakdown by serving size with expert FAQ.
Coconut is unique among fruits because of its high fat content — primarily medium-chain triglycerides (MCTs). It is available in many forms including fresh meat, dried (desiccated), coconut water, coconut milk, and coconut oil. Each form has a very different calorie profile, so serving size matters.
Calories by form and serving size:
| Serving | Weight | Calories | Fat | Carbs | Sugar | Fiber |
|---|---|---|---|---|---|---|
| Raw meat (1 cup, shredded) | ~80 g | 283 kcal | 27 g | 12 g | 5 g | 7.2 g |
| Raw meat (1 piece, ~2"x2") | ~45 g | 159 kcal | 15 g | 7 g | 3 g | 4.1 g |
| Dried, unsweetened (1 oz) | ~28 g | 187 kcal | 18 g | 7 g | 2 g | 4.6 g |
| Coconut water (1 cup) | ~240 ml | 46 kcal | 0.5 g | 9 g | 6 g | 2.6 g |
Raw coconut meat is calorie-dense compared to most fruits because of its high fat content. However, the medium-chain triglycerides in coconut are metabolized differently than long-chain fats, being sent directly to the liver for quick energy.
Frequently Asked Questions (FAQ)
How many calories are in a cup of coconut?
One cup of shredded raw coconut meat (about 80 grams) contains approximately 283 calories. Most of those calories come from fat — about 27 grams, of which 24 grams are saturated fat. Coconut also provides 12 grams of carbohydrates and 7 grams of fiber.
Is coconut healthy despite being high in saturated fat?
Coconut's saturated fat is primarily lauric acid and other medium-chain triglycerides (MCTs), which are metabolized differently than the long-chain saturated fats found in meat and dairy. Some research suggests MCTs may boost HDL (good) cholesterol and support energy expenditure. However, coconut can also raise LDL cholesterol. Moderation is key — enjoy coconut as part of a balanced diet rather than a primary fat source.
What is the difference between coconut water and coconut milk?
Coconut water is the clear liquid found inside young coconuts and has only 46 calories per cup with almost no fat. Coconut milk is made by blending coconut meat with water and straining it — a cup of full-fat coconut milk has about 445 calories and 48 grams of fat. They are very different products nutritionally.
Is coconut good for weight loss?
Coconut is calorie-dense, so portions must be controlled. However, the MCTs in coconut may support weight management by increasing satiety and slightly boosting metabolic rate. Coconut water is the lowest-calorie option at 46 calories per cup. For weight loss, use small amounts of coconut for flavor and texture rather than eating it by the cup.
Does coconut have a lot of fiber?
Yes. Raw coconut meat provides 7.2 grams of fiber per cup, which is about 26% of the daily recommended intake. This makes coconut one of the higher-fiber fruits. The fiber in coconut is predominantly insoluble, which supports digestive regularity and gut health.
How many calories are in a cup of coconut?
Is coconut healthy despite being high in saturated fat?
What is the difference between coconut water and coconut milk?
Is coconut good for weight loss?
Does coconut have a lot of fiber?
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