Foods · Nuts and seeds
Calories in coconut meat
Coconut meat: about 354 calories per 100 g. A portion of 1 oz (28 g) has about 100 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 354 | 3.3 g | 15.2 g | 33.5 g |
| 1 oz | 28 g | 100 | 0.9 g | 4.3 g | 9.5 g |
| 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 |
Where the calories come from
- Protein 4%
- Carbs 16%
- Fat 80%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 354 kcal |
| Protein | 3.3 g |
| Carbohydrate | 15.2 g |
| of which sugars | 6.2 g |
| Fibre | 9 g |
| Fat | 33.5 g |
| of which saturated | 29.7 g |
| Cholesterol | 0 mg |
| Sodium | 20 mg |
| Potassium | 356 mg |
| Calcium | 14 mg |
| Iron | 2.4 mg |
| Vitamin C | 3.3 mg |
| Water | 47 g |
How it compares with other nuts and seeds
Among the 10 nuts and seeds listed on this site, coconut meat ranks number 1 from the lowest in calories per 100 g, and number 10 from the highest in protein per 100 g.
More calories per 100 g
- Chia seeds 486 cal
- Flaxseed 534 cal
- Pumpkin seeds 559 cal
What 100 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of coconut meat (1 oz, 100 calories) equals about 23 minutes of walking or 10 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Nuts, coconut meat, raw”. They describe the raw food. Cooking changes the water content, so calories per 100 g will differ once it is cooked. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in coconut meat (1 oz)?
About 100 calories (≈). That is 1 oz (28 g) of coconut meat, using the USDA reference value of 354 calories per 100 g.
How many calories are in 100 grams of coconut meat?
About 354 calories (≈). One ounce (28 g) is about 100 calories.
How much protein is in coconut meat?
3.3 g per 100 g, and about 4% of its calories come from protein (≈). A portion of 1 oz has about 0.9 g.
Source
- USDA FoodData Central, SR Legacy: Nuts, coconut meat, raw (FDC ID 170169)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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