coconut meat Nutrition Facts
354 calories per 100g serving
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Fresh coconut meat is calorie-dense at 354 cal/100g with 33.5g of fat, mostly medium-chain triglycerides (MCTs) that the body processes differently than other fats. It''s also a good source of fiber at 9g per 100g.
Protein
3.33g
4% of calories
Carbs
15.2g
17% of calories
Fat
33.5g
85% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 354 kcal |
| Protein | 3.33g |
| Total Carbohydrates | 15.2g |
| Total Fat | 33.5g |
| Dietary Fiber | 9g |
| Sugars | 6.23g |
| Saturated Fat | 29.7g |
| Cholesterol | 0mg |
| Sodium | 20mg |
| Potassium | 356mg |
| Vitamin A | 0mcg |
| Vitamin C | 3.3mg |
| Calcium | 14mg |
| Iron | 2.43mg |
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Weight Loss
Calorie-dense, so portion control is key. Use shredded coconut as a topping (1-2 tablespoons) rather than eating it by the handful.
Muscle Gain
MCTs provide quick energy for workouts, and the calorie density helps hit surplus targets. Add to smoothies or granola for extra calories.
Maintenance
Use coconut meat in curries, smoothie bowls, and baking. Fresh coconut water is a natural electrolyte drink for hydration.
Meal Ideas with coconut meat
Did you know?
Coconut water is sterile inside the shell and was used as an emergency IV fluid substitute during World War II and the Vietnam War. A single coconut palm can produce 50-200 coconuts per year.
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Take the free quizCommon Questions About coconut meat
How many calories are in coconut meat?
coconut meat contains 354 calories per 100g serving. It provides 3.33g of protein, 15.2g of carbs, and 33.5g of fat.
Is coconut meat good for weight loss?
Calorie-dense, so portion control is key. Use shredded coconut as a topping (1-2 tablespoons) rather than eating it by the handful.
What pairs well with coconut meat?
Great pairings include: Coconut curry + chicken + jasmine rice, Smoothie bowl + coconut + mango + granola, Coconut energy balls + oats + dates + cocoa. These combinations provide a balanced mix of macronutrients.