Calories in coconut meat

A typical serving of coconut meat (1 piece (2 x 2 in), 45 g) has about 159 calories. Per 100 g: 354 kcal, 3.3 g protein, 15.2 g carbs, 33.5 g fat. The same 100 g carries 9 g of fiber and 6.2 g of sugar. Most of the energy comes from fat.

Calories by serving size

Serving	Weight	Calories
1 piece (2 x 2 in)	45 g	159 kcal
1 cup, shredded	80 g	283 kcal
1 medium coconut	397 g	1405 kcal
100 g	100 g	354 kcal

Macros per 100 g

3.3 g

Protein

15.2 g

Carbs

33.5 g

Fat

9 g

Fiber

6.2 g

Sugar

Worth knowing

Fresh coconut is closer to a nut than a fruit: a third of its weight is fat. On the energy-density scale, 354 kcal per 100 g puts coconut meat at the high end. Fiber is the standout at 9 g per 100 g, which slows a portion down more than the calorie count suggests.

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Frequently asked questions

How many calories are in coconut meat?

A typical serving (1 piece (2 x 2 in), 45 g) has about 159 calories, and 100 g has 354 kcal. Calories scale with weight, so double the portion means double the number.

How much protein is in coconut meat?

There are 3.3 g of protein in 100 g of coconut meat, which works out to about 1.5 g per serving (1 piece). Treat it as an energy source rather than a protein source.

Is coconut meat high in fat?

Yes, in the plain arithmetic sense: 33.5 g of fat per 100 g supplies about 85% of the calories. Whether that fits your day depends on your totals, not on the food alone.

Where do these numbers come from?

Every value on this page comes from USDA FoodData Central, entry 170169 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.

Related foods

Applesauce

42 kcal per 100 g

Plantain

122 kcal per 100 g

Banana

89 kcal per 100 g

Apple

52 kcal per 100 g

Orange

47 kcal per 100 g

Strawberries

32 kcal per 100 g

A note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.