How many calories are in coconut?

Fresh coconut meat has 354 calories per 100g. A typical 2x2 inch piece (45g) provides 159 calories, while 1 cup of shredded coconut (80g) has 283 calories. The meat from an entire medium coconut adds up to about 1,405 calories.

Why is coconut so high in calories compared to other fruits?

Coconut is one third fat by weight, with 33.5g of fat per 100g. Most fruits are nearly fat-free; a banana has just 0.3g fat per 100g and about 89 calories, while coconut packs 354 calories in the same weight. Fat carries 9 calories per gram, which explains the gap.

Is coconut keto-friendly?

Yes, fresh coconut works well on keto. A 2x2 inch piece has only 2.8g net carbs alongside 15g of fat, and per 100g coconut has 6.2g net carbs because 9 of its 15.2g total carbs come from fiber. Sweetened shredded coconut is a different story, so check labels for added sugar.

Is coconut bad for cholesterol?

Coconut is one of the most saturated-fat-dense whole foods, with 29.7g of its 33.5g total fat being saturated, about 13.4g per 2-inch piece. A large share is lauric acid, which raises both LDL and HDL in studies. Most heart organizations still recommend keeping portions modest.

Is coconut high in fiber?

Yes, coconut delivers 9g of fiber per 100g, more than most fruits. A single 45g piece provides 4g of fiber and a cup of shredded coconut provides 7.2g, roughly a quarter of the daily target. That fiber is why coconut's net carbs stay low at 6.2g per 100g.

Can diabetics eat coconut?

Fresh coconut is a reasonable choice for diabetics. It has a low glycemic index of 45, a glycemic load of just 4, and only 6.2g of sugar per 100g, with 9g of fiber slowing absorption further. Watch out for sweetened coconut products, which add sugar on top of that.

Is coconut good for weight loss?

Coconut is calorie-dense at 354 cal/100g, so portions matter. A 45g piece at 159 calories with 4g fiber and 15g fat is filling, but a cup of shredded coconut sprinkled over breakfast adds 283 calories quickly. Measuring servings instead of eating from the bag makes the difference.

Is coconut a nut or a fruit?

Botanically, coconut is a drupe, the same family of stone fruits as peaches. It is not a true nut, and most people with tree nut allergies tolerate coconut, though reactions are possible. We list it with fruits at 354 cal/100g, far above typical fruit but well below most nuts by serving.

Does dried coconut have more calories than fresh?

Yes, by weight. Fresh coconut meat is about 47% water, so removing that water nearly doubles the calorie density; dried coconut runs close to twice the 354 cal/100g of fresh. Sweetened flakes add sugar on top, so fresh coconut at 159 calories per 45g piece is the lighter option.