Calories in a Coconut?

The coconut is a popular nut, that provide milk, oil and meat inside it's 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.

Rich in copper and manganese, the coconut is a highly nutritious food that contributes to topping up the levels of various other vitamins and minerals in your body too. After covering coconut calories we will show you exactly which nutrients this nut offers.

How many calories 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

Source: http://nutritiondata.self.com/facts/nut-and-seed-products

More Information

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 every day foods and beverages, please check out the other pages that we have, listed down the left hand side of the page.

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