Food calories · USDA data
Calories in coconut meat
283 calories
in 1 cup, shredded, 80 g
- Protein
- 2.7 g
- Carbs
- 12.2 g
- Fat
- 26.8 g
- Fiber
- 7.2 g
Coconut meat has 283 calories. That is USDA's figure for 1 cup, shredded, which weighs 80 g. Per 100 g, coconut meat has 354 calories.
Almost all of its calories, 80%, come from fat. This portion has 7.2 g of fiber, 26% of the 28 g Daily Value: high by the FDA's guide. It also carries 26.8 g of fat, 34% of the 78 g Daily Value.
It takes 28 g of coconut meat to reach 100 calories, which is about 0.4 × 1 cup, shredded.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, shredded | 80 g | 283 | 2.7 g | 12.2 g | 26.8 g |
| 1 medium | 397 g | 1,405 | 13.2 g | 60.5 g | 133 g |
| 1 piece (2" x 2" x 1/2") | 45 g | 159 | 1.5 g | 6.9 g | 15.1 g |
| 1 oz | 28.3 g | 100 | 0.9 g | 4.3 g | 9.5 g |
| 100 g | 100 g | 354 | 3.3 g | 15.2 g | 33.5 g |
Portion weights are USDA's own. Your coconut meat may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 4% of calories (3.3 g per 100 g)
- Carbohydrate: 16% (15.2 g per 100 g, of which 9 g fiber)
- Fat: 80% (33.5 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, banana has the fewest calories of these four (89 per 100 g) and coconut meat the most (354).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coconut meat | 354 | 3.3 g | 15.2 g | 33.5 g |
| Avocado | 160 | 2 g | 8.5 g | 14.7 g |
| Olives | 116 | 0.8 g | 6 g | 10.9 g |
| Banana | 89 | 1.1 g | 22.8 g | 0.3 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories is in coconut meat?
Coconut meat has 283 calories. USDA weighs 1 cup, shredded at 80 g, and coconut meat has 354 calories per 100 g.
How much protein does coconut meat have?
1 cup, shredded (80 g) has 2.7 g of protein, 5% of the 50 g Daily Value. Per 100 g it is 3.3 g.
How many carbs does coconut meat have?
1 cup, shredded has 12.2 g of carbohydrate, including 7.2 g of fiber, and 26.8 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Nuts, coconut meat, raw (FDC ID 170169). Values are averages; a packaged food's label may differ.