Calories in Coconut: Full Nutrition Breakdown

Coconut meat is the thick, white, edible flesh found inside mature coconuts, widely consumed fresh, dried, and as an ingredient in countless culinary preparations around the world. One ounce of raw coconut meat provides approximately 100 calories, 0.9 grams of protein, and 9.5 grams of fat, the vast majority of which is saturated fat in the form of medium-chain triglycerides (MCTs). Coconut is a good source of manganese, copper, selenium, and iron, and its unique fatty acid composition has made it a subject of significant nutritional research and debate.

Calories by serving size:

The fat in raw coconut meat is approximately 82 percent saturated, which is unusually high for a plant food. However, about 50 percent of this saturated fat is lauric acid, a medium-chain fatty acid that is metabolized differently from the long-chain saturated fats found in meat and dairy — lauric acid is absorbed more directly and may raise both HDL and LDL cholesterol. Coconut meat is also rich in dietary fiber, with one cup of shredded raw coconut providing about 7.2 grams, and contains notable amounts of manganese (about 60 percent of the daily value per cup), which supports bone health and metabolism.

Frequently Asked Questions (FAQ)

Is coconut healthy despite being high in saturated fat?

Coconut's health effects are one of the most debated topics in nutrition. The saturated fat in coconut is primarily lauric acid, a medium-chain fatty acid that is metabolized more quickly than long-chain saturated fats and tends to raise HDL ("good") cholesterol more than LDL. However, research published in the journal Circulation by the American Heart Association found that coconut oil also raises LDL cholesterol significantly, and most major health organizations recommend limiting saturated fat intake from all sources. The whole coconut meat may offer different effects than coconut oil due to its fiber and nutrient content. In moderate amounts as part of a balanced diet, coconut meat can be enjoyed, but it should not be treated as a health food equivalent to nuts that are high in unsaturated fat, like almonds or walnuts.

What is the difference between fresh coconut and dried (desiccated) coconut?

Fresh raw coconut meat contains about 47 percent water, making it lower in calories per volume (354 kcal per 100 g) compared to dried desiccated coconut, which has most of the water removed and concentrates to about 660 calories per 100 grams. Dried unsweetened coconut has roughly twice the calories, fat, and fiber per serving as fresh coconut due to this water loss. Sweetened shredded coconut, commonly used in baking, has added sugar that further increases the calorie count to approximately 470 calories per 100 grams while reducing the relative proportion of fat and fiber. For the most nutrient-dense option with the fewest added ingredients, fresh raw coconut or unsweetened dried coconut are the best choices.

What are the benefits of medium-chain triglycerides (MCTs) in coconut?

Medium-chain triglycerides (MCTs), which make up about 15 percent of the fat in whole coconut meat (and a higher proportion in coconut oil), are metabolized uniquely — they are absorbed directly into the portal vein and transported to the liver, where they can be rapidly converted to energy rather than being stored as body fat. Some research suggests MCTs may modestly increase energy expenditure and promote satiety compared to long-chain fatty acids. However, it is important to note that whole coconut meat contains a much lower concentration of the most thermogenic MCTs (caprylic and capric acid) than purified MCT oil, so the metabolic effects from eating coconut meat are less pronounced than marketing often implies. The lauric acid that dominates coconut fat is technically a medium-chain fatty acid by carbon count but is metabolized more like a long-chain fat.

How does coconut water compare to coconut meat nutritionally?

Coconut water and coconut meat are very different nutritionally. Coconut water (the clear liquid inside a young coconut) is very low in calories — about 46 calories per cup — and is mainly water with natural sugars, potassium, and small amounts of sodium and magnesium. Coconut meat, by contrast, is calorie-dense at roughly 283 calories per cup of shredded meat, with most of those calories coming from fat. Coconut water is best known as a natural hydration drink due to its electrolyte content (about 600 mg of potassium per cup), while coconut meat is valued as a source of energy, fiber, and healthy fat. The two serve very different dietary roles.

Is coconut suitable for people with tree nut allergies?

Coconut is botanically classified as a drupe (a type of fruit), not a true tree nut, and the FDA classifies it as a tree nut for labeling purposes only. Most people with tree nut allergies (to almonds, walnuts, cashews, etc.) can safely consume coconut, as the allergenic proteins are quite different. Studies have found that cross-reactivity between coconut and true tree nuts is extremely rare. However, because coconut is listed as a tree nut on food labels, people with tree nut allergies should discuss coconut consumption with their allergist. True coconut allergy does exist but is very uncommon and is considered a separate condition from tree nut allergy.