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Coconut Meat Nutrition Facts: Is Coconut Meat Good for You?
Raw coconut meat provides beneficial nutrients, as it is high in dietary fiber, copper, and manganese, and is a good source of iron, zinc, and selenium. However, it is also very high in calories and total fat, particularly saturated fat. Whether it is a healthy choice depends on the portion size and how it fits into your overall diet, as a 100-gram serving contains more than a day’s worth of saturated fat.
Per 100 g · Nuts, coconut meat, raw
What stands out in coconut meat
- High in key minerals. A 100-gram serving of raw coconut meat provides 1.5 mg of manganese (65% of the Daily Value) and 0.43 mg of copper (48% of the DV).
- High in dietary fiber. Raw coconut meat contains 9 grams of dietary fiber per 100 grams, which is 32% of the Daily Value.
- Very high in saturated fat. This food is high in total fat (33.5 g per 100 g), most of which is saturated fat. A 100-gram serving contains 29.7 g of saturated fat, or 148% of the Daily Value.
- Good source of other minerals. It is also a good source of several other minerals, providing 14% of the DV for iron, 10% for zinc, and 18% for selenium in every 100 grams.
What to keep in mind
- Raw coconut meat is a high-calorie food, with 354 calories per 100-gram serving.
- It is exceptionally high in saturated fat, providing 148% of the recommended daily limit in a 100-gram portion.
Coconut Meat nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 354 kcal | – |
| Protein | 3.3 g | 7% |
| Total fat | 33.5 g | 43% |
| Saturated fat | 29.7 g | 148% |
| Monounsaturated fat | 1.4 g | – |
| Polyunsaturated fat | 0.37 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 15.2 g | 6% |
| Dietary fiber | 9 g | 32% |
| Total sugars | 6.2 g | – |
| Water | 47 g | – |
| Sodium | 20 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 356 mg | 8% |
| Calcium | 14 mg | 1% |
| Iron | 2.4 mg | 14% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 113 mg | 9% |
| Zinc | 1.1 mg | 10% |
| Copper | 0.43 mg | 48% |
| Manganese | 1.5 mg | 65% |
| Selenium | 10.1 mcg | 18% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 3.3 mg | 4% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 0.2 mcg | 0% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.54 mg | 3% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate (DFE) | 26 mcg | 6% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 12.1 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Coconut Meat by portion
The nutrition profile changes significantly with portion size. A single piece of coconut meat (2″ x 2″ x 1/2″) has about 159 calories and 15 grams of fat. One cup of shredded coconut provides 283 calories, nearly 27 grams of fat, and 7.2 grams of fiber. Eating the meat from one medium coconut is a very large portion, containing 1405 calories and 133 grams of fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, shredded | 80 g | 283 | 2.6 g | 12.2 g | 7.2 g | 26.8 g |
| 1 medium | 397 g | 1405 | 13.1 g | 60.3 g | 35.7 g | 133 g |
| 1 piece (2″ x 2″ x 1/2″) | 45 g | 159 | 1.5 g | 6.8 g | 4 g | 15.1 g |
How coconut meat compares with other fruits
Although used in many ways, coconut meat is botanically classified as a fruit. Compared to 30 other fruits on this site, raw coconut meat ranks highest for calories, total fat, protein, fiber, iron, zinc, and selenium per 100 grams. Its calorie count of 354 is higher than other high-calorie fruits like raisins (299 kcal) and Medjool dates (277 kcal). Unlike those fruits, which are very low in fat, coconut meat’s calories come primarily from its 33.5 grams of fat. This is more than twice the fat found in the same amount of avocado (14.7 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Coconut Meat | 354 | 3.3 g | 15.2 g | 9 g | 33.5 g |
| Raisins | 299 | 3.3 g | 79.3 g | 4.5 g | 0.25 g |
| Medjool Dates | 277 | 1.8 g | 75 g | 6.7 g | 0.15 g |
| Avocado | 160 | 2 g | 8.5 g | 6.7 g | 14.7 g |
| Plantain | 122 | 1.3 g | 31.9 g | 1.7 g | 0.35 g |
Quick answers
How many calories are in a piece of coconut meat?
A piece of raw coconut meat measuring 2 inches by 2 inches by 1/2 inch (45 grams) contains 159 calories, 15.1 grams of fat, and 6.8 grams of carbohydrate.
How much fiber is in a cup of shredded coconut?
One cup of shredded raw coconut (80 grams) contains 7.2 grams of dietary fiber. For comparison, a 100-gram serving provides 9 grams of fiber, which is 32% of the Daily Value.
Is coconut meat high in sugar?
Raw coconut meat contains 6.2 grams of sugar per 100 grams. A 1-cup shredded portion has about 5 grams of sugar, while a smaller piece (45g) has about 3 grams.
When to talk to a doctor or dietitian
- At 356 mg of potassium per 100 g, coconut meat is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how coconut meat fits your situation.
Last updated October 21, 2026