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
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
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.
Use it
More fruits
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://www.nutrifactshub.com/foods/coconut