Food
Coconut nutrition facts
A typical portion of coconut (1 cup; 85 g, fresh) has 300 calories and 3g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 354 calories (fresh) to 456 (packaged).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Coconut, fresh, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.3g
- more than 32% of 8,218 USDA reference foods
- Calories per 100 g
- 354
- more than 80% of reference foods
- Sodium per 100 g
- 20mg
- more than 22% of reference foods
1 cup weighs 85 g in USDA's record for Coconut, fresh (FDC 2707500).
Where the calories come from: 16% carbohydrate, 80% fat and 4% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 2707500), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of coconut USDA describes
Packaged has the most calories per 100 g (456); the fewest: Fresh (354)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Coconut, fresh | 354 | 3.3 g | 33.5 g | 20 mg |
| Coconut, packaged | 456 | 3.1 g | 28 g | 285 mg |
Every nutrient in this record (65)
The portion is 1 cup (85 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.83 g | 3.33 g | 6% |
| Total lipid (fat) | 28.5 g | 33.5 g | 36% |
| Carbohydrate, by difference | 12.9 g | 15.2 g | 5% |
| Energy | 301 kcal | 354 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 39.9 g | 47.0 g | |
| Total Sugars | 5.30 g | 6.23 g | |
| Fiber, total dietary | 7.65 g | 9.00 g | 27% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 25.2 g | 29.7 g | 126% |
| Fatty acids, total monounsaturated | 1.21 g | 1.43 g | |
| Fatty acids, total polyunsaturated | 0.31 g | 0.37 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 11.9 mg | 14.0 mg | 1% |
| Iron, Fe | 2.07 mg | 2.43 mg | 11% |
| Magnesium, Mg | 27.2 mg | 32.0 mg | 6% |
| Phosphorus, P | 96.0 mg | 113 mg | 8% |
| Potassium, K | 303 mg | 356 mg | 6% |
| Sodium, Na | 17.0 mg | 20.0 mg | 1% |
| Zinc, Zn | 0.94 mg | 1.10 mg | 9% |
| Copper, Cu | 0.37 mg | 0.43 mg | 41% |
| Selenium, Se | 8.59 µg | 10.1 µg | 16% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.20 mg | 0.24 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 2.81 mg | 3.30 mg | 3% |
| Thiamin | 0.056 mg | 0.066 mg | 5% |
| Riboflavin | 0.017 mg | 0.020 mg | 1% |
| Niacin | 0.46 mg | 0.54 mg | 3% |
| Vitamin B-6 | 0.046 mg | 0.054 mg | 3% |
| Folate, total | 22.1 µg | 26.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 10.3 mg | 12.1 mg | 2% |
| Vitamin K (phylloquinone) | 0.17 µg | 0.20 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 22.1 µg | 26.0 µg | |
| Folate, DFE | 22.1 µg | 26.0 µg | 6% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0.16 g | 0.19 g | |
| SFA 8:0 | 1.99 g | 2.35 g | |
| SFA 10:0 | 1.58 g | 1.86 g | |
| SFA 12:0 | 12.6 g | 14.9 g | |
| SFA 14:0 | 4.99 g | 5.87 g | |
| SFA 16:0 | 2.41 g | 2.84 g | |
| SFA 18:0 | 1.47 g | 1.73 g | |
| MUFA 18:1 | 1.21 g | 1.43 g | |
| PUFA 18:2 | 0.31 g | 0.37 g | |
| PUFA 18:3 | 0 g | 0 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2707500: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in coconut?
300 in 1 cup (85 g) of fresh; 354 to 456 per 100 g across USDA's descriptions.
How much protein is in coconut?
3g in 1 cup; 3.3 g per 100 g.
How much sodium is in coconut?
15mg in 1 cup; 20 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov