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Coconut nutrition facts

One medium (397 g) of coconut has 1405 calories, with 13.2 g protein, 60.3 g carbohydrate, 133 g fat, and is a notable source of manganese and copper.

Key nutrition

Nutrition in 1 medium of coconut and per 100 g
Nutrient1 medium (397 g)Per 100 g% Daily Value
Calories1405 kcal354 kcal—
Protein13 g3.3 g26%
Carbohydrate60 g15 g22%
Fibre36 g9 g128%
Sugars25 g6.2 g—
Fat133 g34 g171%
Saturated fat118 g30 g590%
Sodium79 mg20 mg3%
Potassium1413 mg356 mg30%
Calcium56 mg14 mg4%
Iron9.6 mg2.4 mg54%
Vitamin C13 mg3.3 mg15%

Values are from the USDA FoodData Central database. The tool above shows every vitamin, mineral, fat and amino acid, and any portion you like.

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Frequently asked questions

How many calories are in coconut?
One medium (397 g) of coconut has about 1405 calories. Per 100 g that is 354 calories. The figures are from the USDA FoodData Central database (lab-measured values).
How much protein is in coconut?
One medium (397 g) has 13.2 g of protein (3.3 g per 100 g).
How many carbs are in coconut?
One medium (397 g) has 60.3 g of carbohydrate, of which 35.7 g is fibre and 24.7 g is sugars.
What vitamins and minerals does coconut contain?
Per medium (397 g), the most notable are manganese (259% of the Daily Value), copper (192% of the Daily Value), selenium (73% of the Daily Value), iron (54% of the Daily Value). The tool above lists every vitamin and mineral the USDA measured, at any portion size.
Where do these coconut nutrition numbers come from?
They come from the USDA FoodData Central database (SR Legacy), which is public domain, scaled to the portion shown. Brands and recipes vary, so treat them as typical values. Nothing you look up here is sent to a server.

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