By the Nutriveda editorial team · Updated 10 November 2026
Coconut flesh is the firm white layer inside a mature coconut, rich, slightly sweet and very filling. It behaves more like a fatty nut than like a fruit: 354 kcal and 33.5 g of fat per 100 g, of which 29.7 g is saturated. A few thin pieces or a spoonful of shavings (20 g) has about 71 kcal.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 354 kcal | |
| Protein | 3.3 g | |
| Fat | 33.5 g | |
| of which saturated | 29.7 g | |
| Carbohydrate (total, fibre included) | 15.2 g | |
| of which sugars | 6.2 g | |
| Fibre | 9.0 g | |
| Potassium | 356 mg | 18% |
| Calcium | 14 mg | 2% |
| Magnesium | 32 mg | 9% |
| Iron | 2.4 mg | 17% |
| Sodium | 20 mg | |
| Vitamin C | 3.3 mg | 4% |
Values are for: raw mature coconut flesh, not milk, water or oil. Source: USDA FoodData Central, SR Legacy, FDC ID 170169 (“Nuts, coconut meat, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Coconut flesh is high in fibre and brings some potassium and iron, with little sugar (6.2 g per 100 g). Its fat is almost entirely saturated, which is unusual for a plant food. That makes coconut a food to enjoy for flavour in small amounts, not something to eat by the handful for health.
- Fibre: 9.0 g per 100 g. Under EU rules a food with at least 6 g of fibre per 100 g counts as high in fibre. A 20 g portion gives about 1.8 g.
- Potassium: 356 mg per 100 g, 18% of the daily reference intake (a 20 g portion: about 4%). Potassium contributes to the maintenance of normal blood pressure.
- Iron: 2.4 mg per 100 g, 17% of the daily reference intake (a 20 g portion: about 3%). Iron contributes to the normal formation of red blood cells and haemoglobin.
The vitamin and mineral statements use wording authorised in the EU (Regulation (EU) 432/2012). They describe the nutrient, not a special power of the food itself.
How to choose and eat it
A good whole coconut feels heavy, and you can hear the water slosh when you shake it. The three “eyes” should be dry, with no mould. To open it, pierce the softest eye and drain the water, then tap firmly around the middle with the back of a heavy knife until it cracks. Fresh flesh keeps for a few days in the fridge and freezes well.
Dried (desiccated) coconut is the same flesh with the water removed, so it is more concentrated, spoon for spoon. Buy it unsweetened. Toast a spoonful in a dry pan for two minutes and scatter it over porridge, fruit or a curry. Coconut milk, coconut water and coconut oil are separate products with different nutrition.
Who should be careful
The World Health Organization advises adults and children to limit saturated fat, and coconut is one of the most concentrated plant sources. Use it as a flavouring, especially if your doctor has asked you to watch your cholesterol.
Coconut is not on the EU list of tree nuts that must be labelled as allergens. An individual allergy to coconut is still possible, so if you have reacted before, avoid it and ask your doctor.
FAQ
How many calories are in coconut?
Raw coconut flesh has 354 kcal per 100 g. A small portion of 20 g has about 71 kcal. Dried coconut has more, because the water is gone.
Is coconut a nut?
Botanically it is the seed of a palm fruit. In EU food law it is not one of the tree nuts listed as allergens. In the kitchen it is used like a nut.
Is the fat in coconut healthy?
Most of it is saturated fat, the kind health authorities advise limiting. A spoonful for flavour is fine in a balanced diet. It is not a food to eat in large amounts.
Related entries
- Coconut oil – the fat pressed from the flesh
- Almonds
- Oats – for granola with coconut
- Dates – for no-bake coconut bites
Sources
- USDA FoodData Central. Nuts, coconut meat, raw, FDC ID 170169. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- Regulation (EU) No 432/2012: authorised health claims. eur-lex.europa.eu
- Regulation (EC) No 1924/2006: nutrition claims (“source of fibre”, “high fibre”). eur-lex.europa.eu
- World Health Organization. Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline. 2023. who.int
This page is for information only and is not medical or dietary advice.