How many calories are in coconut?

Coconut, fresh, mature fruit, flesh contains approximately 334 calories (1,396 kJ) per 100g, according to the Australian Food Composition Database.

How much protein is in coconut?

There are 3.8g of protein per 100g of coconut, fresh, mature fruit, flesh.

Coconut, fresh, mature fruit, flesh contains 2.9g of total sugars per 100g, making it low in sugar.

Coconut, fresh, mature fruit, flesh has 32.8g of total fat per 100g.

Yes - Coconut, fresh, mature fruit, flesh is a high-fibre food with 8.1g of dietary fibre per 100g.

Fresh flesh from inside a mature coconut, not preserved by drying or other techniques.

Energy with dietary fibre

1,396kJ

Protein

3.8g

Fat, total

32.8g

Total dietary fibre

8.1g

Total sugars

2.9g

Sodium

5.0mg

Per 100g of edible portion

How many calories are in coconut?: Coconut, fresh, mature fruit, flesh contains approximately 334 calories (1,396 kJ) per 100g, according to the Australian Food Composition Database.
How much protein is in coconut?: There are 3.8g of protein per 100g of coconut, fresh, mature fruit, flesh.
How much sugar is in coconut?: Coconut, fresh, mature fruit, flesh contains 2.9g of total sugars per 100g, making it low in sugar.
How much fat is in coconut?: Coconut, fresh, mature fruit, flesh has 32.8g of total fat per 100g.
Is coconut high in fibre?: Yes - Coconut, fresh, mature fruit, flesh is a high-fibre food with 8.1g of dietary fibre per 100g.

Nutrient	Per 100g
Energy with dietary fibre	1,396 kJ
Energy, without dietary fibre	1,331 kJ

Nutrient	Per 100g
Moisture	48.7 g
Protein	3.8 g
Nitrogen	0.72 g
Fat, total	32.8 g
Total dietary fibre	8.1 g
Alcohol	0 g
Available carbohydrate, without sugar alcohols	3.3 g
Available carbohydrate, with sugar alcohols	3.3 g

Nutrient	Per 100g
Calcium	7.0 mg
Chloride	80.0 mg
Copper	0.50 mg
Fluoride	0 ug
Iodine	0 ug
Iron	0.40 mg
Magnesium	15.0 mg
Manganese	0.99 mg
Phosphorus	37.0 mg
Potassium	270 mg
Selenium	2.0 ug
Sodium	5.0 mg
Sulphur	30.0 mg
Zinc	0.48 mg
Retinol	0 ug
Vitamin A retinol equivalents	0 ug
Biotin	2.7 ug

Nutrient	Per 100g
Alpha-carotene	0 ug
Beta-carotene	0 ug
Cryptoxanthin	0 ug
Beta-carotene equivalents	0 ug
Thiamin	0.01 mg
Riboflavin	0.01 mg
Niacin	0.60 mg
Niacin derived from tryptophan	0.58 mg
Niacin derived equivalents	1.2 mg
Pantothenic acid	0.05 mg
Pyridoxine	0.02 mg
Cobalamin	0 ug
Folate, natural	26.0 ug
Folic acid	0 ug
Total folates	26.0 ug
Dietary folate equivalents	26.0 ug
Vitamin C	2.0 mg
Cholecalciferol	0 ug
Ergocalciferol	0 ug
25-hydroxy cholecalciferol	0 ug
25-hydroxy ergocalciferol	0 ug
Vitamin D3 equivalents	0 ug
Alpha tocopherol	0 mg
Gamma tocopherol	0 mg
Vitamin E	0 mg

Nutrient	Per 100g
C4	0 g
C6	0.22 g
C8	2.5 g
C10	1.9 g
C12	15.0 g
C14	5.7 g
C15	0 g
C16	2.6 g
C17	0 g
C18	0.96 g
C20	0 g
C22	0 g
C24	0 g
Total saturated fatty acids	28.9 g
C14:1	0 g
C15:1	0 g
C16:1	0 g
C17:1	0 g
C18:1	1.6 g
C20:1	0 g
C22:1	0 g
Total monounsaturated fatty acids	1.6 g
C18:2w6	0.28 g
C18:3w3	0 g
C20:3w3	0 mg
C20:4w6	0 mg
C20:5w3	0 mg
C22:5w3	0 mg
C22:6w3	0 mg
Total polyunsaturated fatty acids	0.28 g
Total long chain omega 3 fatty acids	0 mg
Total trans fatty acids	0 mg

Nutrient	Per 100g
Tryptophan	34.0 mg

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. Food key: F002983. All values per 100g of edible portion.