Calories in Coconut, Nutrition Facts and Health Benefits

Calories in Coconut Oil, Meat, Water, Cream and Coconut Milk


How many calories in a Coconut? See below, the Coconut calories for the different serving sizes. We provide you with Coconut nutrition facts and the health benefits of Coconut to help you lose weight and eat a healthy diet.




The Coconut is a member of the Palm family. It is high in saturated fat, with about 90% of the fat it contains, being saturated – this is higher than both butter and lard. It is also high in protein, carbohydrates and fiber. The Coconut contains a large number of minerals including zinc, phosphorus and also iron.

The saturated fats in Coconuts are what are known as medium chain fatty acids, instead of the much unhealthier long chain fatty acids. Whereas the long chain variety are stored as fat, the medium chain variety metabolise quicker and generate energy.

Coconut Recipes:

Enjoy losing weight with our Coconut diet recipes below

Coconuts are thought to lower the bad cholesterol (LDL). Other Coconut benefits include lauric acid – this is a fat thought useful in helping cancers and boosting out immune systems.

It is considered that if you eat a portion of nuts (30 grams) about twice a week, it was reported in a journal called "Obesity", that you are less likely to gain weight than those who do not eat nuts.

Compare calories in Coconut with the other calories in nuts.


Calories in Coconut Meat, Raw *

Refuse: 48% (Shells (brown), skin, water )
Scientific Name: Cocos nucifera
Serving SizeCalories per Serving
100 grams354 kcal (1481 kJ)
1 cup, shredded, 80 grams283 kcal (1185 kJ)
1 medium, 397 grams1405 kcal (5880 kJ)
1 piece (2" x 2" x 1/2"), 45 grams159 kcal (666 kJ)
Footnotes:
* From mature coconut.

Calories in Coconut Meat, Dried (Desiccated), Toasted

Refuse: 0%
Serving SizeCalories per Serving
100 grams592 kcal (2477 kJ)
1 oz, 28.35 grams168 kcal (702 kJ)

Coconut Meat, Dried (Desiccated), Sweetened, Shredded

Refuse: 0%
Serving SizeCalories per Serving
100 grams501 kcal (2096 kJ)
1 cup, shredded, 93 grams466 kcal (1949 kJ)
1 package (7 oz), 199 grams997 kcal (4171 kJ)

Coconut Meat, Dried (Desiccated), Not Sweetened

Refuse: 0%
Serving SizeCalories per Serving
100 grams660 kcal (2761 kJ)
1 oz, 28.35 grams187 kcal (783 kJ)

Calories in Coconut Cream, Raw (Liquid Expressed From Grated Meat)

Refuse: 0%
Serving SizeCalories per Serving
100 grams330 kcal (1381 kJ)
1 cup, 240 grams792 kcal (3314 kJ)
1 tbsp, 15 grams50 kcal (207 kJ)

Calories in Coconut Milk, Raw (Liquid Expressed From Grated Meat and Water)

Refuse: 0%
Serving SizeCalories per Serving
100 grams230 kcal (962 kJ)
1 cup, 240 grams552 kcal (2309 kJ)
1 tbsp, 15 grams34 kcal (144 kJ)

Calories in Coconut Water (Liquid From Coconuts)

Refuse: 0%
Serving SizeCalories per Serving
100 grams19 kcal (79 kJ)
1 cup, 240 grams46 kcal (190 kJ)
1 tbsp, 15 grams3 kcal (12 kJ)
1 coconut yields 206 grams39 kcal (163 kJ)

Calories in Coconut Oil

Refuse: 0%
Serving SizeCalories per Serving
100 grams862 kcal (3607 kJ)
1 tbsp, 13.6 grams117 kcal (491 kJ)
1 cup, 218 grams1879 kcal (7863 kJ)
1 tsp, 4.2 grams39 kcal (162 kJ)
Source: USDA National Nutrient Database for Standard Reference





Coconut Nutrition Facts

Coconut Meat, Milk, Water and Oil Nutrition Facts
Nutritional value per 100 g (3.5 oz)
Proximates:
NutrientCoconut Meat, Dried (Desiccated), Not SweetenedCoconut Milk, Raw (Liquid Expressed From Grated Meat and Water)Coconut Water (Liquid From Coconuts)Coconut Oil
Water3.00 g67.62 g94.99 g0.0 g
Energy2761 kJ (660 kcal)962 kJ (230 kcal)79 kJ (19 kcal)3607 kJ (862 kcal)
Protein6.88 g2.29 g0.72 g0.0 g
Carbohydrates23.65 g5.54 g3.71 g0.0 g
Total Fat:64.53 g23.84 g0.20 g100 g
Fiber16.3 g2.2 g1.1 g0.0 g
Sugar7.35 g3.34 g2.61 g0.0 g
Cholesterol0 mg0 mg0 mg0 mg
Minerals:
Calcium, Ca26 mg (3%)16 mg (2%)0.0 mg (0%)0 mg (0%)
Iron, Fe3.32 mg (18%)1.64 mg (9%)0.29 mg (2%)0.04 mg (0.2%)
Magnesium, Mg90 mg (23%)37 mg (9%)25 mg (6%)0 mg (0%)
Phosphorus, P206 mg (21%)100 mg (10%)20 mg (2%)0 mg (0%)
Potassium, K543 mg (12%)263 mg (6%)250 mg (5%)0 mg (0%)
Sodium, Na37 mg (2%)15 mg (1%)105 mg (4.5%)0 mg (0%)
Zinc, Zn2.01 mg (13%)0.67 mg (4%)0.10 mg (1%)0.0 mg (0%)
Copper, Cu0.796 mg (40%)0.266 mg (13%)0.040 mg (2%)0.0 mg (0%)
Manganese, Mn2.745 mg (137%)0.961 mg (46%)0.142 mg (7%)0.0 mg (0%)
Selenium, Se18.5 mcg (26%)6.2 mcg (9%)1.0 mcg (1.4%)0.0 mcg (0%)
Vitamins:
Vitamin C1.5 mg (2%)2.8 mg (5%)2.4 mg (4%)0 mg (0%)
Thiamine (Vit. B1)0.060 mg (4%)0.026 mg (2%)0.030 mg (2%)0.0 mg (0%)
Riboflavin (Vit. B2)0.100 mg (6 %)0.0 mg (0%)0.057 mg (3%)0.0 mg (0%)
Niacin (Vit. B3)0.603 mg (3 %)0.760 mg (4%)0.080 mg (0.4%)0.0 mg (0%)
Pantothenic acid (B5)0.800 mg (8 %)0.183 mg (2%)0.043 mg (0.4%)0.0 mg
Vitamin B60.300 mg (15 %)0.033 mg (2%)0.032 mg (2%)0.0 mg (0%)
Folate (Vit. B9)9 mcg (2 %)16 mcg (4%)3 mcg (1%)0 mcg (0%)
Vitamin A0 IU (0 %)0 IU45 IU (1%)0 IU (0%)
Vitamin E0.44 mg (2 %)0.15 mg (1%)0.0 mg (0%)0.09 mg (0.5%)
Vitamin K0.3 mcg (0 %)0.1 mcg (0%)0.0 mcg (0%)0.5 mcg (0.6%)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko


Coconut Recipes

Coconut Biscuits Low in Carbs

Low Carb Coconut Biscuits

Crunchy on the outside and gooey on the inside, these biscuits need only 30 min from start to finish. There are 69 calories per 1 biscuit. The recipe is low in carbs, calories, glycemic index, cholesterol, sodium and is vegetarian and diabetes appropriate.


Thai Red Chicken Curry

Thai Red Chicken Curry

Total time 30 min. 373 calories in 1 serving. The recipe is low in carbohydrates, calories, cholesterol, GI and is high in niacin, phosphorus, selenium and vitamins A, B6, C. It is diabetes appropriate and promotes healthy weight.


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