Coconut Nutrition Facts: Calories, Macros & Health Benefits
Summary: Coconut contains 283 calories, 2.64g protein, 12.2g carbs, and 26.8g fat per one cup (80g). It is a source of saturated fat, iron.
Nutrition Facts — one cup (80g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 283 kcal | 14% |
| Protein | 2.6g | 5% |
| Carbohydrates | 12.2g | 4% |
| Total Fat | 26.8g | 34% |
| Fiber | 7.2g | 26% |
| Sugar | 5.0g | -- |
| Saturated Fat | 23.8g | 119% |
| Sodium | 16.0mg | 1% |
| Potassium | 284.8mg | 6% |
| Calcium | 11.2mg | 1% |
| Iron | 1.9mg | 11% |
| Magnesium | 25.6mg | 6% |
| Zinc | 0.88mg | 8% |
| Vitamin C | 2.6mg | 3% |
| Vitamin B6 | 0.04mg | 2% |
| Folate | 20.8mcg | 5% |
| Vitamin E | 0.19mg | 1% |
| Vitamin K | 0.16mcg | 0% |
| Phosphorus | 90.4mg | 7% |
Is Coconut Good for You?
Coconut provides 283 calories per one cup (80g) with 2.64g protein, 12.2g carbohydrates, and 26.8g fat. It is a source of saturated fat (119% dv), iron (11% dv).
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Key Health Benefits of Coconut
- Saturated Fat (119% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (11% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Coconut Nutrition with Gram
Use Gram to log coconut and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in coconut?
Coconut contains 283 calories per one cup (80g).
How much protein is in coconut?
Coconut provides 2.64g of protein per one cup (80g).
How many carbs are in coconut?
Coconut has 12.2g of carbohydrates per one cup (80g).
Is coconut good for tracking nutrition?
Yes. Coconut can be logged by calories, macros, and micronutrients in the Gram app.
How should I use coconut in a meal plan?
Use Coconut as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track coconut and thousands of other foods with the Gram app.