Nuts and oilseeds · IFCT 2017
Coconut: nutrition per 100 g
Per 100 g, dry coconut kernel gives 624 kcal, 63.3 g fat, 15.9 g dietary fibre and 739 mg potassium, according to IFCT 2017. Its fibre ranks 21st of 256 foods. Most of the fat, 43.14 g, is saturated, which sets coconut apart from other nuts. Fresh coconut is lighter, at 409 kcal and 41.4 g fat per 100 g, because it holds more water.
About coconut
Coconut is the backbone of cooking along India's coasts: thenga in Malayalam, narkel in Bengali, narel in Marathi, nadia in Odia, thengini kai in Kannada and nariyal in Hindi. Kerala, Tamil Nadu, Karnataka and Andhra Pradesh grow most of it. IFCT 2017's reference form is the dry kernel, khopra or kopparai, the brown-skinned copra used inland, and it also lists fresh kernel.
Fresh grated coconut, ground coconut paste and coconut milk carry the food of the south and the coast: avial, poriyal, appam with stew, bisi bele bath, Chettinad kurma, Bengali chingri malai curry and countless chutneys. Dry coconut goes into Maharashtrian kala masala and Kolhapuri curries, north Indian laddoos and barfi, and is broken as an offering at every temple.
What coconut brings to a meal
- 01
Very high in fibre
Dry coconut has 15.9 g dietary fibre per 100 g, 3rd of 14 nuts and oilseeds and 21st of 256 foods. Fresh coconut gives 10.4 g.
- 02
Mostly saturated fat
Of 63.3 g fat per 100 g of dry kernel, 43.14 g is saturated, the most of any nut or seed in the tables. That makes coconut a food to use generously for flavour but with an eye on the total.
- 03
Potassium and selenium
Dry coconut carries 739 mg potassium per 100 g, 3rd among nuts and oilseeds, and 25.2 micrograms of selenium.
- 04
Low protein for a nut
With 7.3 g protein per 100 g, coconut ranks last of the 14 nuts and oilseeds. It is a fat and fibre food, not a protein one.
Coconut nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 624 kcal | 30% | 38% |
| Protein | 7.3 g | 14% | 16% |
| Carbohydrate (available) | 8 g | ||
| Dietary fibre | 15.9 g | ||
| Free sugars | 6.9 g | ||
| Total fat | 63.3 g | ||
| Water | 4 g | ||
| Fats | |||
| Saturated fat | 43.14 g | ||
| Monounsaturated fat | 3.71 g | ||
| Polyunsaturated fat | 0.93 g | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 32 mg | 3% | 3% |
| Iron | 3.13 mg | 16% | 11% |
| Zinc | 1.41 mg | 8% | 11% |
| Magnesium | 97 mg | 22% | 26% |
| Phosphorus | 203 mg | ||
| Potassium | 739 mg | ||
| Sodium | 17 mg | ||
| Copper | 0.9 mg | ||
| Selenium | 25.2 µg | ||
| Vitamins | |||
| Thiamine (B1) | 0.04 mg | 2% | 2% |
| Riboflavin (B2) | 0.04 mg | 2% | 2% |
| Niacin (B3) | 0.71 mg | 4% | 5% |
| Vitamin B6 | 0.15 mg | 6% | 8% |
| Folate (B9) | 24 µg | 8% | 11% |
| Vitamin E (alpha-tocopherol) | 6.02 mg | ||
| Vitamin K1 | 2.9 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Coconut: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nuts-and-seeds/coconut/
Where coconut sits among Indian foods
Ranked per 100 g against the other 13 nuts and oilseeds and every food in the tables.
| Nutrient | Per 100 g | In nuts and oilseeds | Among all foods |
|---|---|---|---|
| Dietary fibre | 15.9 g | 3rd of 14 | 21st of 182 |
| Potassium | 739 mg | 3rd of 14 | 29th of 243 |
| Vitamin E (alpha-tocopherol) | 6.02 mg | 6th of 14 | 7th of 242 |
| Energy | 624 kcal | 2nd of 14 | 16th of 257 |
Every form of coconut in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Coconut, kernal, dry (shown above) | 624 kcal | 7.3 g | 15.9 g | 3.13 mg | 32 mg |
| Kernel, fresh | 409 kcal | 3.8 g | 10.4 g | 1.3 mg | 8 mg |
How coconut is eaten
- Coconut chutney for idli and dosa, fresh coconut ground with roasted chana dal and green chilli.
- Avial and poriyal, finished with grated coconut and a coconut oil tempering.
- Appam with coconut milk stew, and Bengali chingri malai curry in coconut milk.
- Dry coconut roasted and ground into Maharashtrian kala masala and Kolhapuri gravies.
- Nariyal laddoo and coconut barfi for festivals.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Calories in Beans Thoran
197 kcal in 1 bowl of beans thoran.
Calories in Coconut Barfi
265 kcal in 1 piece of coconut barfi.
Calories in Coconut Chutney
67 kcal in 1 tablespoon of coconut chutney.
Calories in Prawn Curry
313 kcal in 1 bowl of prawn curry.
Calories in Puttu
344 kcal in 1 puttu.
Calories in Rava Ladoo
169 kcal in 1 rava ladoo.
Calories in Sabudana Khichdi
508 kcal in 1 bowl of sabudana khichdi.
Calories in Sambar
249 kcal in 1 bowl of sambar.
Before you plan around it
Coconut's saturated fat, 43.14 g per 100 g of dry kernel, is far higher than that of groundnut or almond. Coastal diets that use coconut daily are traditionally balanced by fish, vegetables and rice, and moderate use is part of many healthy Indian diets. People with high LDL cholesterol or heart disease should keep coconut, coconut milk and coconut oil moderate and take advice from their doctor. Grated fresh coconut spoils quickly; refrigerate it and use it within a day or two.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about coconut
Is coconut bad for cholesterol?
Coconut is high in saturated fat, 43.14 g per 100 g of dry kernel, which can raise LDL cholesterol in some people. Moderate use in traditional dishes is fine for most. People with high cholesterol or heart disease should plan their use with a doctor or dietitian.
Fresh coconut or dry coconut: which is healthier?
Per 100 g, fresh coconut has less energy and fat, 409 kcal and 41.4 g, because it holds more water. Dry coconut is more concentrated in fibre, iron and potassium. Gram for gram they are similar foods; dry coconut is simply denser.
Is coconut good for weight loss?
It is energy-dense, at 624 kcal per 100 g of dry kernel, so large amounts work against weight loss. Its 15.9 g fibre makes it filling. Use it for flavour in curries and chutneys rather than eating it by the handful.
Is coconut water the same as coconut?
No. Coconut water is the clear liquid in tender green coconuts, low in fat and energy, and has its own page. The figures here are for the white kernel, dry and fresh.
Related foods and tables
Coconut water
Nutrition per 100 g, from IFCT 2017.
Coconut oil
Nutrition per 100 g, from IFCT 2017.
Cashew nut
Nutrition per 100 g, from IFCT 2017.
Almond
Nutrition per 100 g, from IFCT 2017.
Peanuts (groundnut)
Nutrition per 100 g, from IFCT 2017.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Potassium content of Indian foods
Every food in the tables, ranked by potassium per 100 g.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
All nuts and oilseeds
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.