Nutrition for Coconut

Calories, Protein, Vitamins and More

image of coconut source

Coconut Nutrition Summary

One cup of coconut (80 grams or 2.82 oz) contains 283 calories and 2.7 grams of protein. Coconut consist of 47% water, 15% carbohydrates, 3% protein, and 34% fat.

Coconut is an excellent source of a few nutrients, including dietary fiber and potassium. It also contains significant amounts of iron, magnesium, phosphorus, zinc, manganese, copper and selenium.

In one cup of coconut:

  • Calories: 283
  • Protein: 2.7 g
  • Sugar: 5 g
  • Dietary fiber: 7.2 g
  • Fat: 26.8 g, (Saturated: 23.8 g)
  • Sodium: 16 mg
There is no significant amounts of cholesterol in coconut.

See the Coconut Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, coconut meat, raw.

Calories in Coconut

Coconut has 283 calories per cup or 354 calories for every 100 grams. Most of its calories are from fat and carbohydrates.

80% of calories in coconut are from fat, 16% of calories are from carbohydrates and 4% of calories are from protein.

Calories from Carbs

About 16% the calories in coconut are from carbohydrates. The carbs in coconut are mostly in the form of dietary fiber and sugar (59% and 41%). An excellent high-fiber food, a single cup of coconut contains 29% of recommended daily values or 7.2 grams of dietary fiber.

  • Dietary fiber: 7.2 g
  • Sugar: 5 g
There is no significant amounts of starch in coconut.

Calories from Fat

The majority, or 80% of the calories in Coconut are from fat. Coconut is high in total fat, with 26.8 grams or 42% of recommended daily values per cup. Most of the fat in coconut are saturated and it contains a high amount of saturated fat, about 130% of recommended daily values.

Coconut is cholesterol free and trans-fat free.

  • Total fat: 26.8 g
  • Saturated fat: 23.8 g
  • Monounsaturated fat: 1.1 g
  • Polyunsaturated fat: 0.3 g
There is no significant amounts of cholesterol or trans fat in coconut.

Omega-6 in Coconut

A source of omega-6 fatty acids, every cup of coconut contains a total of 0.3 grams of omega-6. In addition, a large portion of the omega-6 in coconut comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.29 g

Calories Similar to Coconut

Some other nuts or seeds with similar calories to coconut by weight:

Protein in Coconut

One cup of Coconut has 2.7 grams of protein or about 5% of daily recommended intake. Although coconut is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 2.66 g
  • Tryptophan: 0.03 g
  • Threonine: 0.1 g
  • Isoleucine: 0.1 g
  • Leucine: 0.2 g
  • Lysine: 0.12 g
  • Methionine: 0.05 g
  • Phenylalanine: 0.14 g
  • Valine: 0.16 g
  • Histidine: 0.06 g

Protein Similar to Coconut

Some other nuts or seeds with similar amounts of protein to coconut by weight:

Vitamins and Minerals in Coconut

An good source of nutrients, coconut contains abundant amounts of potassium. In fact, a single cup of coconut contains 12% of recommended daily values or 284.8 milligrams of potassium.

Vitamins in coconut (1 cup):
  • Thiamin: 0.1 mg
  • Niacin: 0.4 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 2.6 mg
  • Vitamin e: 0.2 mg
  • Folate: 20.8 ug
  • Vitamin k: 0.2 ug
Minerals in coconut (1 cup):
  • Calcium: 11.2 mg
  • Potassium: 284.8 mg
  • Iron: 1.9 mg
  • Magnesium: 25.6 mg
  • Zinc: 0.9 mg
  • Selenium: 8.1 ug
  • Phosphorus: 90.4 mg
  • Copper: 0.3 mg
  • Manganese: 1.2 mg
  • Choline: 9.7 mg
There is no significant amounts of vitamin a, riboflavin, pantothenic acid or vitamin b12 in coconut.

Similar to Coconut for Potassium

Here are some other nuts or seeds with similarly abundant amounts of potassium to coconut:

Coconut Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Coconut in Cooking

Coconut is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of coconut.

Friends and Relatives of Coconut

Foods commonly cooked with coconut: Other similar relatives:

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