Coconut
Categories
| Macros | per 100 g |
|---|---|
| Calories | 354 kcal |
| Protein | 3.3 g |
| Fat | 33.5 g |
| Carbs | 6.2 g |
Coconut is the raw flesh of the mature coconut fruit, commonly eaten fresh, shredded, or dried, and used widely in tropical cuisines, baked goods, curries, and desserts. Per 100 g, raw coconut provides 354 kcal, 3.3 g of protein, 33.5 g of fat, 6.2 g of carbohydrates, and 9 g of dietary fibre — the fat content being almost entirely saturated. It is a notable source of potassium at 356 mg per 100 g, along with 113 mg of phosphorus and 32 mg of magnesium. Coconut also contributes 26 mcg of folate per 100 g. No glycemic index value is available for raw coconut flesh. It is compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, and low-FODMAP dietary patterns.
How many calories in coconut?
Raw coconut flesh contains 354 kcal per 100 g, making it one of the more calorie-dense whole fruits. A typical 28 g serving (about a small handful of shredded coconut) provides roughly 99 kcal.
How much potassium is in coconut?
Raw coconut provides 356 mg of potassium per 100 g, which is a meaningful amount — comparable to a banana. It also contributes 113 mg of phosphorus and 32 mg of magnesium per 100 g.
Is coconut keto-friendly?
Yes, raw coconut is considered keto-compatible. It contains only 6.2 g of carbohydrates per 100 g, offset by 9 g of fibre, and is high in fat at 33.5 g per 100 g — a profile that fits within typical ketogenic macronutrient targets.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 354 kcal |
| Protein | 3.3 g |
| Fat | 33.5 g |
| Carbs | 6.2 g |
| Sugars | 6.2 g |
| Fiber | 9.0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 29.7 g |
| Monounsaturated | 1.4 g |
| Polyunsaturated | 0.37 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.36 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 14.0 mg |
| Iron | 2.4 mg |
| Magnesium | 32.0 mg |
| Phosphorus | 113 mg |
| Potassium | 356 mg |
| Sodium | 20.0 mg |
| Zinc | 1.1 mg |
| Copper | 0.43 mg |
| Manganese | 1.0 mg |
| Selenium | 2.0 mcg |
| Iodine | 1.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 3.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.24 mg |
| Vitamin K | 0.20 mcg |
| Thiamin (B1) | 0.066 mg |
| Riboflavin (B2) | 0.020 mg |
| Niacin (B3) | 0.54 mg |
| Pantothenic acid (B5) | 0.30 mg |
| Vitamin B6 | 0.050 mg |
| Folate (B9) | 26.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 12.1 mg |
