How many calories are in coconut?
Coconut (1 cup, shredded, 80 g) has 283 calories. 100 g has 354 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 280.
Nutrition database · Nuts
Coconut Nutrition Facts
Coconut nutrition facts from USDA FoodData Central: 283 calories in 1 cup, shredded, with 2.7 g protein, 12.2 g carbohydrate and 26.8 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Coconut Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup, shredded (80 g)
At a glance
- Calories
- 283
- Protein
- 2.7 g · 5%
- Total carbohydrate
- 12.2 g · 4%
- Total fat
- 26.8 g · 34%
- Dietary fiber
- 7.2 g · 26%
- Total sugars
- 5 g · 0%
- Sodium
- 16 mg · 1%
Opens the free label generator with this amount of coconut already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 283 | 354 | |
| Total fat | 26.8 g | 34% | 33.5 g |
| Saturated fat | 23.8 g | 119% | 29.7 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 1.1 g | 1.43 g | |
| Polyunsaturated fat | 0.3 g | 0.37 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 16 mg | 1% | 20 mg |
| Total carbohydrate | 12.2 g | 4% | 15.2 g |
| Dietary fiber | 7.2 g | 26% | 9 g |
| Total sugars | 5 g | 6.23 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 2.7 g | 3.33 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 2.6 mg | 3% | 3.3 mg |
| Vitamin E | 0.19 mg | 1% | 0.24 mg |
| Vitamin K | 0.16 mcg | 0% | 0.2 mcg |
| Thiamin (B1) | 0.05 mg | 4% | 0.07 mg |
| Riboflavin (B2) | <0.1 mg | 1% | 0.02 mg |
| Niacin (B3) | 0.43 mg | 3% | 0.54 mg |
| Vitamin B6 | <0.1 mg | 3% | 0.05 mg |
| Folate (DFE) | 21 mcg | 5% | 26 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 9.7 mg | 2% | 12.1 mg |
| Minerals | |||
| Calcium | 11 mg | 1% | 14 mg |
| Iron | 1.9 mg | 11% | 2.43 mg |
| Potassium | 285 mg | 6% | 356 mg |
| Magnesium | 26 mg | 6% | 32 mg |
| Phosphorus | 90 mg | 7% | 113 mg |
| Zinc | 0.88 mg | 8% | 1.1 mg |
| Copper | 0.35 mg | 39% | 0.44 mg |
| Manganese | 1.2 mg | 52% | 1.5 mg |
| Selenium | 8.1 mcg | 15% | 10.1 mcg |
| Other | |||
| Water | 37.6 g | 47 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Coconut nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, shredded | 80 g | 283 | 12.2 g | 2.7 g | 26.8 g | 7.2 g | 5 g |
| 1 medium | 397 g | 1405 | 60.5 g | 13.2 g | 133 g | 35.7 g | 24.7 g |
| 1 piece (2" x 2" x 1/2") | 45 g | 159 | 6.9 g | 1.5 g | 15.1 g | 4.1 g | 2.8 g |
| 100 g | 100 g | 354 | 15.2 g | 3.3 g | 33.5 g | 9 g | 6.2 g |
How much saturated fat is in coconut?
Coconut (1 cup, shredded, 80 g) has 23.8 g of saturated fat, 119% of the Daily Value. 100 g has 29.7 g. That is 20% DV or more per serving, which the FDA treats as high.
How much manganese is in coconut?
Coconut (1 cup, shredded, 80 g) has 1.2 mg of manganese, 52% of the Daily Value. 100 g has 1.5 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Coconut nutrition per 100 grams
100 g of coconut has 354 calories, 3.33 g protein, 15.2 g carbohydrate, 9 g fiber, 6.23 g sugars and 33.5 g fat.
Where the calories in coconut come from
About 16% of the calories in coconut come from carbohydrate, 80% from fat and 4% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Coconut nutrition label for Canada, the EU and the UK
The same serving of coconut, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup, shredded (80g) / pour 1 cup, shredded (80g)
Calories
280
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 27 g | 36 % |
| Saturated / Saturés | 24 g + Trans 0 g | 119 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 15 mg | 1 % |
| Carbohydrate / Glucides | 12 g | 4 % |
| Fibre / Fibres | 7 g | 26 % |
| Sugars / Sucres | 5 g | 5 % |
| Protein / Protéines | 3 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 11 mg | 1 % |
| Iron / Fer | 2 mg | 11 % |
| Potassium | 285 mg | 8 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 1481 kJ / 354 kcal |
| Fat | 33 g |
| of which saturates | 30 g |
| Carbohydrate | 15 g |
| of which sugars | 6.2 g |
| Protein | 3.3 g |
| Salt | 0.1 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 80g | %RI* | |
|---|---|---|---|
| Energy | 1481 kJ 354 kcal |
1185 kJ 283 kcal |
14% |
| Fat | 33g | 27g | 38% |
| of which saturates | 30g | 24g | 119% |
| Carbohydrate | 15g | 12g | 4.7% |
| of which sugars | 6.2g | 5.0g | 5.5% |
| Fibre | 9.0g | 7.2g | - |
| Protein | 3.3g | 2.7g | 5.3% |
| Salt | 0.05g | 0.04g | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about coconut
How many calories are in coconut?
Coconut (1 cup, shredded, 80 g) has 283 calories. 100 g has 354 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 280.
What is a serving of coconut?
This page defaults to 1 cup, shredded (80 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for coconut.
Can I use coconut in a Nutrition Facts label calculation?
Yes. Open the generator with coconut added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Coconut compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| CoconutNuts, coconut meat, raw | 354 | 3.33 g | 33.5 g | 15.2 g |
| Dried CoconutNuts, coconut meat, dried (desiccated), not sweetened | 660 | 6.88 g | 64.5 g | 23.7 g |
| Sweetened CoconutNuts, coconut meat, dried (desiccated), sweetened, shredded | 501 | 2.88 g | 35.5 g | 47.7 g |
| Toasted CoconutNuts, coconut meat, dried (desiccated), toasted | 592 | 5.3 g | 47 g | 44.4 g |
Related foods
Often compared or used with coconut
- Pistachios159 cal per 1 oz (49 kernels)
- Almonds164 cal per 1 oz (23 whole kernels)
- Canned Sweetened Flaked Coconut341 cal per 1 cup
- Raw Acorns110 cal per 1 oz
- Peanuts166 cal per 1 oz
More in Nuts
Tools and guides for labeling coconut
If you make and sell a product that contains coconut, these free tools cover the next steps.
- Nutrition Facts label generatorAdd coconut and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare coconut with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 170169: "Nuts, coconut meat, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with coconut
Add coconut and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.