Group · Fruit
Coconut
The coconut is the fruit of the coconut palm, a tree of tropical regions. Beneath its brown, fibrous shell lies a white, firm and fragrant flesh, along with refreshing coconut water. It is eaten in many forms: fresh flesh, flakes, desiccated coconut, coconut milk and cream, or flour. Very rich in fat, it stands apart from other fruits with a particular nutritional profile, dominated by fats rather than sugars. With 369 kcal per 100 g and 10.6 g of fibre, it is an energy-dense food, indulgent and versatile in the kitchen, bringing an exotic touch to many sweet and savoury preparations.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 369 kcal |
| Kilojoules | 1520 kJ |
| Protein | 4,1 g |
| Carbohydrate | 4,7 g |
| Fat | 34,7 g |
| Fibre | 10,6 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese1,5 mg75 %
- Copper0,44 mg44 %
- Potassium363 mg18 %
- Iron2,27 mg16 %
- Phosphorus104 mg15 %
- Magnesium32 mg9 %
- Zinc0,8 mg8 %
- Vitamin B50,3 mg5 %
- Vitamin B9dietary folate equivalents26 µg
See the other 9 nutrients
- Vitamin B10,05 mg5 %
- Vitamin C3,15 mg4 %
- Vitamin B60,05 mg4 %
- Vitamin B30,52 mg3 %
- Vitamin E0,24 mg2 %
- Calcium13,5 mg2 %
- Vitamin B20,02 mg1 %
- Iodine1,2 µg1 %
- Vitamin K10,2 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The coconut is a tasty fruit but has a high calorie density. To enjoy its benefits without excess, it is best to watch your portions: around twenty grams of flesh or flakes is enough to add indulgence to a yoghurt, a porridge or a fruit salad. Its nutrition facts show a richness in fat (34.7 g per 100 g) and fibre (10.6 g), while carbohydrate stays moderate (4.69 g) and protein low (4.09 g).
In the kitchen, coconut comes in endless forms:
- Grated fresh flesh flavours curries, desserts and baking.
- Toasted flakes add crunch to muesli and bowls.
- Coconut milk brings creaminess to stews and soups.
- Coconut water, low in calories, hydrates pleasantly.
In terms of glycaemic index, coconut flesh stays moderate thanks to its fibre, which contributes to digestive comfort and fullness. It also provides manganese, copper, iron and potassium. Keep the whole coconut somewhere cool, and any cut flesh in the fridge in an airtight box for a few days, or freeze the grated flesh to keep it longer.
For active people, coconut offers concentrated energy that is useful when calorie needs are high, for example when gaining mass. A few flakes in a protein snack add flavour and fat. Coconut water, rich in potassium, can go with hydration around exercise, although it does not replace a complete recovery drink. For a faster carbohydrate boost before training, fruits such as banana or pineapple are better suited.
If you are trying to lose weight, moderation is key: as coconut is fatty and high in calories, it is better used as a finishing touch than as a base. Choose plain flesh or unsweetened flakes, and limit candied or sugar-coated versions. You can vary things with other tropical fruits from the fruit family, such as mango, which is lighter and just as fragrant. To compare calories and put together balanced plates, the food calorie table is a handy everyday reference.