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Coconut

Coconut

EverydayFresh

Coconut is a tropical drupe recognized by its hard, fibrous shell surrounding crisp white flesh and clear coconut water. The flesh provides a rich source of medium-chain triglycerides (MCTs), a type of saturated fat metabolized differently than long-chain fats, while the naturally sterile water contains electrolytes like potassium. Fresh coconuts require cracking open the hard shell to access the mildly sweet flesh, which can be eaten raw, grated for cooking, or pressed to extract coconut milk.

Macro Impact

A 1/2 cup serving contains 177 calories, 2g protein, 8g carbs, and 17g fat.

Calorie Burn

How long would it take to burn off 177 calories?
Walking3.5 mph, moderate pace
41 min
YogaModerate effort, gentle pace
30 min
SwimmingModerate effort, freestyle
23 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
21 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size1/2 cup (50 g)
Amount per serving
Calories177
% Daily Value*
Total Fat17g
21%
Saturated Fat15g
74%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.7g
Cholesterol0mg
0%
Sodium10mg
0%
Total Carbohydrate8g
3%
Dietary Fiber5g
16%
Total Sugars3g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium7mg
1%
Iron1mg
7%
Potassium178mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
8 / 275 g
3%
Fiber
5 / 28 g
16%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
17 / 78 g
21%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
0 / 23 g
1%
Saturated
15 / 23 g
63%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
2 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
4%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
4%
Threonine
0 / 1 g
5%
Tryptophan
0 / 0 g
6%
Valine
0 / 2 g
5%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
1%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
2%
Biotin, B7
1 / 30 mcg
5%
Cobalamin, B12
0 / 2 mcg
0%
Folate
13 / 400 mcg
3%
Vitamin A
0 / 800 mcg
0%
Vitamin C
2 / 83 mg
2%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
7 / 1k mg
1%
Copper
0 / 1 mg
24%
Iron
1 / 13 mg
9%
Magnesium
16 / 370 mg
4%
Manganese
1 / 2 mg
37%
Phosphorous
57 / 700 mg
8%
Potassium
178 / 3k mg
6%
Selenium
5 / 55 mcg
9%
Sodium
10 / 2.3k mg
0%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
40 / 2.3k mg
2%
Other
Ethyl Alcohol
0 g
Water
24 g
Caffeine
0 mg
Choline
6 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Nuts, coconut meat, raw. USDA Standard Reference, Legacy. Food ID 170169.
  2. 2.Nuts, coconut meat, raw. Canadian Nutrient File. Food ID 2558.
  3. 3.Coconut, fresh, mature fruit, flesh. Australian Nutrient Database. Public Food Key F002983.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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