Fresh coconut: calories and nutrition facts
Fresh coconut has 369 kcal per 100 g. One serving, 1 Piece (40 g), has 148 kcal.
- Calories
- 369 kcal
- Protein
- 3.5 g
- Carbohydrates
- 4.7 g
- Fat
- 34.7 g
Per 100 g
Fresh coconut: how many calories?
Fresh coconut has 369 kcal per 100 g, with 3.5 g protein, 4.7 g carbs and 34.7 g fat. A 40 g serving (1 Piece) has 148 kcal. That is more than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from fat.
Where the calories come from
- Protein4%
- Carbohydrates5%
- Fat91%
Calculate a portion
- Calories
- 148 kcal
- Protein
- 1.4 g
- Carbohydrates
- 1.9 g
- Fat
- 13.9 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (40 g) |
|---|---|---|
| Calories | 369 kcal | 148 kcal |
| Fat | 34.7 g | 13.9 g |
| of which saturated fat | 30.3 g | 12.1 g |
| Carbohydrates | 4.7 g | 1.9 g |
| of which sugars | 4.7 g | 1.9 g |
| Fiber | 10.6 g | 4.2 g |
| Protein | 3.5 g | 1.4 g |
| Sodium | 19 mg | 7 mg |
| Water | 45.5 g | 18.2 g |
| Vitamin C | 3.2 mg | 1.3 mg |
| Calcium | 14 mg | 5 mg |
| Iron | 2.3 mg | 0.9 mg |
| Potassium | 363 mg | 145 mg |
| Magnesium | 32 mg | 13 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(369 kcal) | 18% |
| Fat(34.7 g) | 50% |
| of which saturated fat(30.3 g) | 152% |
| Carbohydrates(4.7 g) | 2% |
| of which sugars(4.7 g) | 5% |
| Protein(3.5 g) | 7% |
| Salt(0.05 g) | 1% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- High fibre (at least 6 g)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Fresh coconut: frequently asked questions
Fresh coconut: how many calories per serving?
A 40 g serving (1 Piece) has 148 kcal.
Fresh coconut: how much protein?
Fresh coconut contains 3.5 g of protein per 100 g, 7% of the 50 g reference intake.
Fresh coconut: how much fibre?
Fresh coconut provides 10.6 g of fibre per 100 g, 42% of the 25 g a day recommended by EFSA.
Fresh coconut: how much makes 100 kcal?
100 kcal is about 27 g of this food.
Recipes with this food
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