Macros in Coconut
100 g of Coconut provides 3.3 g protein, 33.5 g fat and 15.2 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.
Protein, fat and carbs per 100 g
- Protein
- 3.3 g
- Fat
- 33.5 g
- Carbs
- 15.2 g
354 kcal per 100 g
These are reference values. Ingredients and preparation can change the result.
Calories in CoconutCalculate macros for your serving
Enter the weight to calculate calories and macros here. No sign-up required.
In your portion
283 kcal
- Protein
- 2.6 g
- Fat
- 26.8 g
- Carbs
- 12.2 g
Compare Coconut macros per 100 calories
Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.
- Protein
- 0.9 g
- Fat
- 9.5 g
- Carbs
- 4.3 g
Reference portion: cup shredded (80 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.
Check that the entry matches the food you have, including its preparation. If raw or cooked is not specified, check your label or a matching nutrition reference before logging it.
Compare macros by serving weight
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 50 g | 177 kcal | 1.7 g | 16.8 g | 7.6 g |
| 80 g | 283 kcal | 2.6 g | 26.8 g | 12.2 g |
| 100 g | 354 kcal | 3.3 g | 33.5 g | 15.2 g |
| 200 g | 708 kcal | 6.6 g | 67 g | 30.4 g |
Additional nutrients · 100 g
- Fiber
- 5.2 g
- Sugars
- 6.4 g
Use the right values for your food
Calculate a portion from your label
Have different numbers on the package? Use its calories, macros and serving weight instead of this reference entry.
See how macro tracking works in FoodWarz
FoodWarz adds the protein, fat and carbs of each logged meal to a running daily total and shows it against the targets you set.
Next: your food diary
Log meals by photo, text, voice or barcode. Check the portion and nutrition before saving.
How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change coconut calories quickly.
FAQ
How do I calculate macros for a serving of Coconut?
Multiply each per-100 g value by the serving weight and divide by 100. A 80 g portion gives about 2.6 g protein, 26.8 g fat and 12.2 g carbs.
Can I compare these macros with a food label?
First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.
Is coconut good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
How Coconut compares
No other food in this table has more protein per 100 g than Coconut.
| Food | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Coconut (this page)Most protein | 3.3 g | 354 kcal | 33.5 g | 15.2 g |
| Dragon fruit | 1.2 g | 60 kcal | 0.4 g | 13 g |
| Guava | 2.6 g | 68 kcal | 1 g | 14.3 g |
| Passion fruit | 2.2 g | 97 kcal | 0.7 g | 23.4 g |
| Apricot | 1.4 g | 48 kcal | 0.4 g | 11.1 g |
| NectarineLeast protein | 1.1 g | 44 kcal | 0.3 g | 10.6 g |
| Banana | 1.1 g | 89 kcal | 0.3 g | 22.8 g |
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: October 3, 2026