Coconut calories
At 354 kcal per 100 g, coconut gets 16% of its energy from carbs, 4% from protein and 80% from fat. One 45 g serving is about 159 kcal.
A serving covers about 8% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 143 to 175 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (45 g) |
|---|---|---|
| kcal | 354 | 159 |
| Protein, g | 3.3 | 1.5 |
| Fat, g | 33.5 | 15.1 |
| Carbs, g | 15.2 | 6.8 |
| Fiber, g | 9.0 | 4.0 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 22 g | 80 kcal | 72-88 | 2,500 |
| 1 · 45 g | 159 kcal | 143-175 | 5,000 |
| 1½ · 68 g | 239 kcal | 215-263 | 7,400 |
| 2 · 90 g | 319 kcal | 287-350 | 9,900 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 5,000 steps, or 39 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Fruit varies mostly by size. A small banana and a large one can differ by 60 kcal, so something for scale in the frame helps.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Figs | 74 | 37 kcal / 50 g | 0.8 g |
| Pomegranate | 83 | 72 kcal / 87 g | 1.7 g |
| Banana | 89 | 105 kcal / 118 g | 1.1 g |
| Avocado | 160 | 240 kcal / 150 g | 2.0 g |
| Prunes | 240 | 67 kcal / 28 g | 2.2 g |
| Dried apricots | 241 | 67 kcal / 28 g | 3.4 g |
| Dates | 280 | 67 kcal / 24 g | 2.1 g |
| Raisins | 299 | 84 kcal / 28 g | 3.3 g |
| Coconut | 354 | 159 kcal / 45 g | 3.3 g |
Lightest in this group per 100 g: Figs.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 170169 (Nuts, coconut meat, raw).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in coconut milk?
Coconut has about 354 kcal per 100 g. A typical 45 g serving is about 159 kcal, and realistically anywhere from 143 to 175 kcal depending on the recipe and portion.
How much protein is in coconut?
3.3 g of protein per 100 g, or about 1.5 g in a 45 g serving.
Your plate isn't a lab sample
Snap your own coconut and Kalorea estimates what's actually on your plate, with a range and macros.