Calories in coconut meat
354 calories per 100g (100g)
Raw coconut meat contains 354 calories per 100 grams, making it one of the more calorie-dense whole foods you'll find in the produce aisle. The majority of those calories come from fat — specifically saturated fat — with 33.5g of fat per 100g serving. A single 1-inch chunk (about 45g) delivers roughly 159 calories, so portions add up quickly.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 piece (1-inch chunk) | 45g | 159 |
| 1 oz (about 2–3 chunks) | 28g | 99 |
| 2 tbsp shredded/chopped | 15g | 53 |
| ¼ cup shredded/chopped | 30g | 106 |
| ½ cup shredded/chopped | 60g | 212 |
| 1 cup shredded/chopped | 120g | 425 |
| 100g (USDA reference serving) | 100g | 354 |
Protein
3.33g
4% of calories
Carbs
15.2g
17% of calories
Fat
33.5g
85% of calories
How does this compare?
Raw coconut meat is significantly higher in calories and fat than most other items in the nut and seed category on a per-gram basis, comparable to macadamia nuts (~718 cal/100g) only in its fat-forward profile — though coconut's fat is primarily saturated rather than monounsaturated. Unlike almonds or sunflower seeds, coconut meat is lower in protein (3.33g/100g) but notably higher in dietary fiber (9g/100g), which contributes to its filling quality.
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- 1.
Stick to a 1-oz (28g) portion if you're using raw coconut as a snack or topping — that keeps it around 99 calories while still delivering flavor and fiber.
- 2.
Use shredded raw coconut meat as a garnish rather than a base. Two tablespoons (15g) add 53 calories and satisfying texture to smoothie bowls or oatmeal without a significant calorie load.
- 3.
Raw coconut meat is very filling thanks to its 9g of fiber per 100g — eating it slowly and pairing it with lower-calorie fruits can help you feel satisfied with a smaller amount.
- 4.
Track by weight rather than volume. Shredded coconut can pack very loosely or very densely in a measuring cup, so a kitchen scale gives you far more accurate calorie counts.
- 5.
If you're buying fresh coconut, note that the water inside is very low in calories (~19 cal/100ml) — you can enjoy it freely without significantly impacting your daily calorie budget.
Common Questions About Calories in coconut meat
How many calories are in raw coconut meat?
Raw coconut meat has 354 calories per 100 grams according to USDA data. A 1-oz portion (28g) contains about 99 calories, and a 1-inch chunk (45g) contains roughly 159 calories.
Is raw coconut meat high in calories?
Yes, raw coconut meat is calorie-dense at 354 calories per 100g, driven by its high fat content of 33.5g per 100g. However, its 9g of fiber per 100g makes it quite filling, which can help with portion control.
How many calories are in a whole coconut?
The edible white meat of a medium coconut yields roughly 400–500g of raw meat, which translates to approximately 1,416–1,770 calories in total. Most people consume only a fraction of that in one sitting.
Is raw coconut meat good for weight loss?
Raw coconut meat can fit into a weight-loss diet when portioned carefully. Its high fiber content (9g/100g) supports satiety, but its calorie density means large portions can easily exceed calorie targets. A 1-oz serving at ~99 calories is a reasonable starting point.