How many calories in Coconut
The coconut is a popular nut, that provides milk, oil, and meat inside its very tough outer shell.
This page is devoted to explaining how many calories are in coconut, as well as highlighting all of the interesting coconut nutrition facts. We cover coconut oil calories as well as coconut milk calories as well.
Our aim is to help you make sensible dietary decisions, so use us as a free and straightforward online calorie counter.
How many calories are in a coconut?
Obviously, you can’t eat a whole coconut because the shell is hard and not edible, so the example below is for the coconut meat taken from a whole coconut.
- In all of the raw coconut meat from a medium-sized coconut, weighing 14 oz there are 1405 calories
Coconut calories by weight
- In 1 oz of raw coconut meat, there are 100 calories
- In 10 g of raw coconut meat, there are 35 calories
Calories in coconut oil
- In 1 tablespoon of coconut oil weighing 0.5 oz there are 117 calories
- In 1 oz of coconut oil there are 244 calories
- In 10 g of coconut oil there are 86 calories
Coconut milk calories
- In 1 tablespoon of coconut milk weighing 0.5 oz, there are 35 calories
- In 1 oz of coconut milk, there are 65 calories
- In 10 g of coconut milk, there are 23 calories
We hope that you have found the information you were looking for when it comes to coconut calories.
Please continue to read in order to find out about the nutritional benefits of the coconut.
Coconut nutrition facts
The following coconut nutrition facts are based on 3.5 oz, or 100 g of raw coconut meat:
- Vitamin A – 0.00 IU
- Vitamin B1 (Thiamin) – 0.1 milligrams
- Vitamin B2 (Riboflavin) – 0.0 milligrams
- Vitamin B3 (Niacin) – 0.5 milligrams
- Vitamin B5 (Pantothenic acid) – 0.3 milligrams
- Vitamin B6 – 0.1 milligrams
- Vitamin B9 (Folate) – 26 micrograms
- Vitamin C – 3.3 milligrams
- Vitamin E– 0.2 milligrams
- Vitamin K – 0.2 micrograms
- Calcium – 14 milligrams
- Copper – 0.4 milligrams (an helpful 22% of your recommended daily allowance)
- Iron – 2.4 milligrams
- Magnesium – 32 milligrams
- Manganese – 1.5 milligrams (an impressive 75% of your recommended daily allowance)
- Phosphorous – 113 milligrams
- Potassium – 356 milligrams
- Selenium – 10.1 micrograms
- Sodium – 20 milligrams
- Zinc – 1.1 milligrams
- Choline – 12.1 milligrams
- Protein – 3.3g
- Dietary Fiber – 9 g
- Carbohydrates – 15.2 g
- Water – 47 g
- Total fats – 33.5 g
- Sugars – 6.2 g
We trust that the information that we have provided on this page in relation to both calories in coconut, and coconut nutrition facts, has been helpful.
If you would like to know more about the calories that are found in other fruits, as well as a huge selection of everyday foods and beverages, please check out the other pages that we have listed in the menu at the top of the page.
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