How healthy is coconut meat?
Is coconut meat healthy? Yes, in moderate portions. Coconut meat scores 5/100 on the HowHealthyIs Score: 100 g provides 354 kcal, 9 g fiber and 2.4 mg iron. Fresh coconut meat brings fiber, but most of its calories come from saturated fat. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Coconut meat ranks higher than 5% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber9%
- Iron4%
- Magnesium2%
- Potassium2%
- Protein2%
- Vitamin C1%
- Vitamin E0%
- Calcium0%
- Vitamin A0%
Counts against
- Saturated fat42%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 21 minus 42 = -21. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in coconut meat?
Calories159kcal
Protein1.5g
Carbohydrates6.9g
Fat15g
Fiber4g
Sugars2.8g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 354 kcal | 159 kcal | |
| Protein | 3.3 g | 1.5 g | 3% |
| Carbohydrates | 15 g | 6.9 g | 2% |
| Fiber | 9 g | 4 g | 14% |
| Sugars | 6.2 g | 2.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 33 g | 15 g | 19% |
| Saturated fat | 30 g | 13 g | 67% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 3.3 mg | 1.5 mg | 2% |
| Vitamin E | 0.2 mg | 0.1 mg | 1% |
| Minerals | |||
| Calcium | 14 mg | 6.3 mg | 0% |
| Iron | 2.4 mg | 1.1 mg | 6% |
| Potassium | 356 mg | 160 mg | 3% |
| Magnesium | 32 mg | 14 mg | 3% |
| Sodium | 20 mg | 9 mg | 0% |
Source: USDA FoodData Central, "Nuts, coconut meat, raw" (FDC 170169). Values rounded.
Why is coconut meat good for you?
- 4 g fiber in 1 piece (2" x 2"), 14% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- Small amounts in curries and granola
- Flavor in desserts
What should you watch out for?
- High in saturated fat for a fruit. Sweetened shredded coconut adds sugar too.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How does coconut meat compare?
Common questions about coconut meat
How many calories are in coconut meat?
100 g of coconut meat has 354 kcal. A typical portion, 1 piece (2" x 2") (45 g), has about 159 kcal.
How much protein is in coconut meat?
Coconut meat has 3.3 g of protein per 100 g, or about 1.5 g in 1 piece (2" x 2").
Is coconut meat good for weight loss?
Coconut meat is fairly calorie-dense (354 kcal per 100 g), so portion size matters more than the food itself. 1 piece (2" x 2") is about 159 kcal.