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Calories Index

100g raw, fresh 354

100g toasted 592

100g creamed 684

100g Coconut Milk 194

100g Coconut Water 19

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Which Vitamins?
Vitamin B1, B2, B3, B5, B6
Vitamin C
Vitamin E

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Which Minerals?
Dietary Fibre

picture of smiley fruits


picture of brightly colored citrus fruit slices


Calories in a Coconut

How many calories are there in a Coconut?
The flesh and milk from Coconuts are high in calories but rich in vitamins and nutrients which can offer considerable health benefits. The water is low in calories and fat whilst still providing considerable benefits. The fruit is also high in saturated fats which provide an energy source as they're soluble and easily digestible for the body. This high calorie fruit provides a rich source of vitamins including Vitamin B1, B2, B3, B5, B6, C and E.

Calories in one hundred grams Coconut = 354 Calories

This calorie guide is based on one hundred grams of this fruit in its raw, natural state. We have provided a guide to calories in fresh, raw flesh of coconuts and the milk sourced from inside the fruit. The following Information and facts include a calorie guide, interesting nutritional data and the health benefits of Coconuts as well as calorie counting.



Calories in a Coconut
The following guide provides calorie information and interesting facts about 100g of this fruit:

  • 354 calories in raw coconut
  • 594 calories in toasted coconut
  • 684 calorie in creamed coconut
  • 194 calorie in coconut milk

The recommended daily calories for adult males is around 2550 and 1940 for females. This fruit provides excellent health benefits and nutritional value.

brightly colored Coconut


Calories in a Coconut - Facts about this Fruit
Coconuts provide a rich source of dietary fibre which help the digestive system to function. It also provides other important nutrients including iron, magnesium and calcium. Coconut water is high in potassium and low in calories.

This tropical fruit is high in calories but has many health benefits including essential nutrients and vitamins B1, B2, B3, B5, B6, C, E which are vital for good health and well-being. The flesh and milk of this fruit provide many benefits. There are approximate 194 calories in 100 grams of milk.


Calories in a Coconut Chart

This free Calorie chart lists various serving methods and weights including creamed, toasted, raw and just coconut milk.
The lists on the left provide nutritional data, interesting info and calorie facts. This chart provides a basic calorie guide to this fruit:

Fruit Description

Calories per 100 grams

Fruit Description Calories per 100 grams
Raw Coconut


Coconut Milk (half a cup) 194
Toasted Coconut 594 Coconut Water (half a cup) 19
Creamed Coconut 684    

Calories in a Coconut
Recommended calorie intake per day:
Man 2550 kcals per day - healthy fruits
Men 17850 food calorie per week
Woman 1940 food calorie per day
Women 13580 food calorie per week
Average food calorie intake from fruit milk
Highest and Lowest Fruits / Water Calorie
How many kilocalories burnt with exercise


Video - Healthy Coconut



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Calories in a Coconut


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