Calories in Coconut
Coconut is a versatile tropical fruit known for its nutrient-rich meat, refreshing water, and beneficial oil. It provides healthy fats, dietary fiber, and essential minerals like manganese and copper. Despite its high fat content, it's a good source of energy and can be incorporated into a balanced diet.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 354 | 3.3g | 15.2g | 33.5g |
| 1 cup shredded (80g) | 1 cup shredded (80g) | 283 | 2.7g | 12.2g | 26.8g |
| 1 piece (2" x 2" x 1/2") (45g) | 1 piece (2" x 2" x 1/2") (45g) | 159 | 1.5g | 6.9g | 15.1g |
| 1 oz (28g) | 1 oz (28g) | 100 | 0.9g | 4.3g | 9.5g |
Health Benefits
Rich in Manganese: Supports bone health and metabolism.
Good Source of Fiber: Aids digestion and promotes satiety.
Contains MCTs: Medium-chain triglycerides in coconut oil may boost energy and support brain function.
Nutrition Tips
- Enjoy fresh coconut meat in moderation as part of a balanced diet due to its high fat and calorie content.
- Opt for unsweetened coconut water as a natural electrolyte-rich beverage, especially after exercise.
- Use coconut oil sparingly for cooking, favoring it for high-heat applications due to its stability.
- Incorporate shredded coconut into oatmeal, yogurt, or smoothies for added fiber and flavor.
- Be mindful of portion sizes when consuming dried coconut products, as they are more calorie-dense.
GAYA Tracking Tip
For accurate tracking of coconut, especially when consumed as part of a dish, try to estimate the amount of meat or liquid used. If it's a whole piece, photograph it next to a common object for scale.
Frequently Asked Questions
Is coconut high in calories?+
Yes, coconut meat is relatively high in calories, primarily due to its high fat content. A 100-gram serving of raw coconut meat contains approximately 376 calories, making portion control important for calorie management.
Is coconut water a healthy alternative to sugary drinks?+
Absolutely. Unsweetened coconut water is a natural source of electrolytes like potassium and is much lower in sugar and calories than most sodas or fruit juices, making it a hydrating and healthier choice.
Can coconut oil be used for weight loss?+
While some studies suggest that MCTs in coconut oil may aid in satiety and metabolism, coconut oil is still a calorie-dense fat. It should be used in moderation as part of a balanced diet, and not relied upon as a primary weight loss solution.
Related Foods
Track Coconut with a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA Free