Calories in Coconut 🥥
Per 1 cup shredded (80g)
Nutrition Facts
Serving: 1 cup shredded (80g)
About Coconut
Coconut is a nutritious fruit that brings a rich creamy flavor to your diet. With 283 calories per 1 cup shredded (80g), it provides natural energy along with important vitamins and minerals. Coconut is particularly valued for healthy fats, making it a smart addition to a balanced eating plan. Whether you enjoy it fresh, in smoothies, or as part of a recipe, coconut offers both great taste and genuine nutritional benefits.
Health Benefits of Coconut
Outstanding Fiber Content
With 7.2g of dietary fiber per serving, coconut supports healthy digestion, promotes regular bowel movements, and helps maintain stable blood sugar levels throughout the day.
Antioxidant Protection
Coconut contains natural antioxidants including polyphenols and flavonoids that help neutralize harmful free radicals. Regular consumption of antioxidant-rich fruits like coconut is associated with reduced risk of chronic diseases.
Potassium for Heart Health
With 285mg of potassium per serving, coconut helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
Coconut can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of coconut and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| ½ Coconut (40g) | 142 | 6.0g | 1.4g | 13.5g |
| Small Coconut (60g) | 212 | 9.0g | 2.0g | 20.2g |
| Medium Coconut (80g) | 283 | 12.0g | 2.7g | 27.0g |
| Large Coconut (120g) | 424 | 18.0g | 4.1g | 40.5g |
| 2 Coconuts (160g) | 566 | 24.0g | 5.4g | 54.0g |
| Sliced, 1 cup (200g) | 708 | 30.0g | 6.8g | 67.5g |
Is Coconut Good for Weight Loss?
At 283 calories per 1 cup shredded (80g), coconut is a calorie-dense food that requires careful portion management during weight loss. This does not mean you need to avoid it entirely. Extreme restriction often backfires, leading to cravings and overeating. Instead, enjoy smaller portions less frequently, and compensate by choosing lower-calorie options for other meals that day. Pairing a smaller portion with a large side salad or steamed vegetables adds volume and fiber for greater satisfaction. Tracking with Calory helps you budget coconut into your day without exceeding your calorie goals.
Coconut and Popular Diets
How coconut fits into common eating plans:
Frequently Asked Questions
How many calories in coconut?
Coconut (1 cup shredded (80g)) contains approximately 283 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Can I eat coconut while trying to lose weight?
Yes, but portion control is essential. At 283 calories per serving, coconut is calorie-dense, so smaller portions are recommended during weight loss. No food needs to be completely eliminated. Budget it into your daily calories and balance with lower-calorie foods at other meals.
Is coconut high in sugar?
Coconut contains 5g of natural sugar per serving. Unlike added sugars in processed foods, fruit sugars come packaged with fiber, vitamins, and antioxidants that slow absorption and provide nutritional value. Most nutrition experts agree that whole fruit sugar is not a health concern for most people.
How should I store coconut?
Store fresh coconut in a cool place or refrigerator to maximize shelf life. Most fruits are best stored at room temperature until ripe, then moved to the fridge. You can also freeze coconut for longer storage. Frozen varieties retain most of their nutritional value and are often more affordable.
Track Coconut in Calory
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