Coconut - calories, carbs, nutrition
Coconut contain several important nutrients: 1 pack only contains 210 calories, on average. However, more than 57% of coconut is composed of carbs 30 grams. It also contains 9 grams of fat, 2 grams of protein and 26 grams of sugar.
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210 | 30 g (57%) | 2 g (4%) | 9 g (39%) | 26 g |
Coconut Nutritional Facts
Serving Size: 1 pack
- Carbs - 30 g
- Dietary Fiber - 1 g
- Sugars - 26 g
- Fat - 9 g
- Saturated - 6 g
- Polyunsaturated - 0 g
- Monounsaturated - 0 g
- Trans - 0 g
- Protein - 2 g
- Sodium - 30 mg
- Potassium - 0 mg
- Cholesterol - 5 mg
- Vitamin A - 0 %
- Vitamin C - 0 %
- Calcium - 4 %
- Iron - 2 %
Percentages are based on a diet of 2000 calories a day.
How many calories are in coconut?
Coconut contain around 210 calories, but this can vary by the serving size and how you consume it. Below are the calorie contents of different serving sizes of coconut:
- 1 pack: 210 grams
If you are unsure about the size of your coconut, you can estimate that an average coconut contains about 210 calories. About 57% of coconut calories come from carbs, 4% from protein, and 39% from fat.
How many carbs are in coconut?
Here is the carb content of standard serving sizes coconut:
- 1 pack: 30 grams
Coconut also contains 1 grams of fiber, depending on its size. You can subtract 1 grams if you are looking for the net carb content 29 (net carbs = total carbs - fiber).
How does Coconut fit into your Daily Goals?
This table contains Fitness Goals for Heart Healthy:
| Used | Left | |
|---|---|---|
| Calorie Goal | 210/2000 Cal | 1790 Cal |
| Fat | 9/67 g | 58 g |
| Sodium | 30/2300 mg | 2270 mg |
| Cholesterol | 5/300 mg | 295 mg |
This table contains Fitness Goals for Low Carb:
| Used | Left | |
|---|---|---|
| Calorie Goal | 210/2000 Cal | 1790 Cal |
| Carbohydrates | 30/250 g | 220 g |
| Sugar | 26/75 g | 49 g |
| Fiber | 1/25 g | 24 g |
This table contais Fitness Goals for Macronutrients Focused:
| Used | Left | |
|---|---|---|
| Calorie Goal | 210/2000 Cal | 1790 Cal |
| Fat | 9/67 g | 58 g |
| Carbohydrates | 30/250 g | 220 g |
| Protein | 2/75 g | 73 g |
How long would it take to burn off 210 calories?
Values estimated based on person weighing 140 lbs.
- Cycling - 32 minutes
- Running - 21 minutes
- Cleaning - 77 minutes
- Diving - 70 minutes
- Bodyflex - 47 minutes
- Dansing - 94 minutes
- Basketball - 51 minutes
- Volleyball - 60 minutes
- Fencing - 70 minutes
- Skiing - 58 minutes
- Infrared Sauna - 37 minutes
- Shopping - 48 minutes
How many protein are in coconut?
Coconut is a good source of quality protein, with just 1 pack containing 2 grams.
Look at the list of protein content in different servings of coconut:
- 1 pack: 2 grams
Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.
How many sugar are in coconut?
However, despite having all the nutritious qualities of coconut, 1 pack of coconut comes with almost 26 extra grams of added sugar.
Compare the sugar content of different servings of coconut:
- 1 pack: 26 grams
If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you are not getting too much, check the labels and choose serving with the least amount of added sugar. Also, remember to watch your portion size.
How much fat is in coconut?
Coconut contain on average 9 grams of total fat per serve (1 pack) – the majority - 3 grams - of that fat is also classified as unsaturated, with only 6 grams being saturated fat.
Here is an example of the fat content in popular servings of coconut:
- 1 pack: 9 grams
