Fruits
Coconut nutrition facts
A 1 undetermined cup, shredded (80 g) serving of coconut provides 283 calories, 3 g protein, 12 g carbohydrate, and 27 g fat — about 4% of its calories from protein, 16% from carbohydrate, and 80% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup, shredded (80 g) | Per 100 g |
|---|---|---|
| Calories | 283 | 354 |
| Protein | 3 g | 3 g |
| Total carbohydrate | 12 g | 15 g |
| Total fat | 27 g | 33 g |
Vitamins & minerals
Per serving (80 g)
- Vitamin C
- 2.64 mg
- Vitamin E
- 0.19 mg
- Vitamin K
- 0.16 mcg
- Thiamin (B1)
- 0.05 mg
- Riboflavin (B2)
- 0.02 mg
- Niacin (B3)
- 0.43 mg
- Vitamin B6
- 0.04 mg
- Folate (DFE)
- 20.8 mcg
- Magnesium
- 25.6 mg
- Phosphorus
- 90.4 mg
- Zinc
- 0.88 mg
- Copper
- 0.35 mg
- Manganese
- 1.20 mg
- Selenium
- 8.08 mcg
Photo by Irene Kredenets on Unsplash
Selecting, storing & prepping coconut
- Selecting
- Shake a whole coconut — hearing liquid slosh inside is a sign it's still fresh; a dry-sounding one has likely gone rancid.
- Storing
- A whole, unopened coconut keeps for several weeks at room temperature. Once cracked open, refrigerate the meat and water separately and use within about a week; coconut meat freezes well.
- Prepping
- The three dark "eyes" at one end are the softest points — piercing one of them first is the easiest way to drain the water before cracking it open.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup, shredded (80 g), coconut is an excellent source of Manganese, Copper, and Dietary Fiber and a good source of Selenium and Iron.
Relatively high in Saturated Fat per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined cup, shredded (80 g) serving.
Key metrics
Nutrient density
Per 100 kcal, coconut delivers about 3% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More fiber than 93% of foods · 93% of fruits
- More iron than 81% of foods · 96% of fruits
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest fruits to coconut by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in coconut?
- A 1 undetermined cup, shredded (80 g) serving of coconut has about 283 calories. Per 100 g, it has 354 calories — a high calorie density.
- How much protein is in coconut?
- Coconut provides about 3 g of protein per 1 undetermined cup, shredded (80 g) serving.
- What are the macros in coconut?
- Per serving, coconut has roughly 3 g protein, 12 g carbohydrate, and 27 g fat. By calories, that is 4% protein, 16% carbohydrate, and 80% fat.
- Is coconut high in protein?
- Coconut has a protein density of about 0.9 g per 100 kcal, and 4% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in coconut?
- Per 1 undetermined cup, shredded (80 g), coconut is a notable source of Manganese, Copper, Selenium, and Iron. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of coconut?
- Per 1 undetermined cup, shredded (80 g), coconut has 283 calories, 3 g protein, 12 g carbohydrate, and 27 g fat, plus notable amounts of Manganese, Copper, Selenium, and Iron. See the full nutrition facts label above for every vitamin and mineral.
Use it
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 170169 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Coconut Nutrition Facts.” https://nutrifactshub.com/foods/coconut