Coconut (fresh kernel): calories, protein and carbs
Coconut (fresh kernel) has 354 calories per 100 g, with 3.3 g protein, 15 g carbohydrate and 33 g fat. One tbsp grated (8 g) is about 28.3 kcal.
Nutrition facts
| Per 100 g | Per 1 tbsp grated (8 g) | Per 1 piece (2x2 in) (45 g) | Per 1 cup grated (80 g) | |
|---|---|---|---|---|
| Calories | 354 kcal | 28.3 kcal | 159 kcal | 283 kcal |
| Protein | 3.3 g | 0.26 g | 1.49 g | 2.64 g |
| Carbohydrate | 15 g | 1.2 g | 6.75 g | 12 g |
| Fat | 33 g | 2.64 g | 14.9 g | 26.4 g |
| Fibre | 9 g | 0.72 g | 4.05 g | 7.2 g |
| Sugar | 6 g | 0.48 g | 2.7 g | 4.8 g |
Where the calories come from
Protein 4% · Carbohydrate 16% · Fat 80% of the energy in Coconut (fresh kernel).
Diet notes
- Vegetarian
- Vegan
- Jain-friendly
Vitamins and minerals (per 100 g)
- Iron2.4 mg
- Zinc1.1 mg
- Saturated fat30 g
- Calcium14 mg
- Folate26 mcg
- Vitamin C3.3 mg
- Magnesium32 mg
- Potassium356 mg
Common questions
- How many calories are in 1 tbsp grated of Coconut (fresh kernel)?
- One tbsp grated (8 g) of Coconut (fresh kernel) has about 28.3 calories, with 0.26 g protein, 1.2 g carbohydrate and 2.64 g fat.
- How much protein is in Coconut (fresh kernel)?
- Coconut (fresh kernel) has 3.3 g of protein per 100 g. About 4% of its calories come from protein, 16% from carbohydrate and 80% from fat.
- How much fibre does Coconut (fresh kernel) have?
- Coconut (fresh kernel) has about 9 g of fibre per 100 g.
- What else is Coconut (fresh kernel) called?
- Coconut (fresh kernel) is also known as fresh coconut, nariyal, naral, thengai, kobbari.
- How do I track Coconut (fresh kernel) in my diet?
- Search for Coconut (fresh kernel) in the SweatByte food log. It is already in the database with household portions such as 1 tbsp grated, so you can log it in a few taps and see your daily calories and protein.
Similar foods
- Coconut (fresh, grated)3.3 g protein · 15 g carbs · 33 g fat per 100 g350 kcal
- Fox nuts (makhana, dry)9.7 g protein · 77 g carbs · 0.1 g fat per 100 g347 kcal
- Chia Seeds17 g protein · 42 g carbs · 31 g fat per 100 g485 kcal
- Chia seeds16.5 g protein · 42.1 g carbs · 30.7 g fat per 100 g486 kcal
- Coconut Milk (canned)2 g protein · 3 g carbs · 20 g fat per 100 g190 kcal
- Poppy seeds (khus khus)17.7 g protein · 28.1 g carbs · 41.6 g fat per 100 g525 kcal
Values are typical for home-style cooking and change with the recipe, oil, portion and brand. This is general information, not medical or dietary advice.