Calories in coconut: 351 kcal per 100 g

Q: How many calories are in a portion of coconut?

A typical portion (30 g, a small handful) gives 105 kcal. Per 100 g the figure is 351 kcal.

Q: Is coconut high in manganese?

Yes. Coconut, flesh only, fresh has 1 mg manganese per 100 g, 50 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals does coconut have most of?

By share of the daily reference intake: manganese (1 mg, 50 %), copper (0.32 mg, 32 %) and potassium (370 mg, 19 %) per 100 g.

Q: Is coconut high in fibre?

Yes. 7.3 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.

What’s in a 30 g handful

About a third of a handful is water. The rest is 10.8 g fat and 2.2 g fibre.

10.8 gFat

0.96 gProtein

1.1 gCarbohydrate

2.2 gFibre

13.5 gWater

1.4 gMinerals and the rest

10.8 gFat
0.96 gProtein
1.1 gCarbohydrate
2.2 gFibre
13.5 gWater
1.4 gMinerals and the rest

Below average for nuts and seeds

Coconut is 351 kcal per 100 g. The 38 nuts and seeds in this database average 522.

Coconut351

Nuts and seeds average522

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per handful1.1 g

Salt, per handful0.01 g

Vitamins and minerals in coconut

Two of the 22 recorded reach the “high in” level. Manganese leads.

15 %

Manganese

0.3 mg in a 30 g handful

25th of 32 nuts and seeds

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Copper0.1 mg9.6 %

Potassium111 mg5.6 %

Iron0.63 mg4.5 %

Chloride33 mg4.1 %

Phosphorus28.2 mg4 %

None recorded

Vitamin A
Vitamin D
Vitamin B12

Show all 22 with amounts

Manganese0.3 mg, 15 %

Copper0.1 mg, 9.6 %

Potassium111 mg, 5.6 %

Iron0.63 mg, 4.5 %

Chloride33 mg, 4.1 %

Phosphorus28.2 mg, 4 %

Folate0.0078 mg, 3.9 %

Magnesium12.3 mg, 3.3 %

Niacin (vitamin B3)0.33 mg, 2.1 %

Vitamin E0.22 mg, 1.8 %

Pantothenic acid (vitamin B5)0.09 mg, 1.5 %

Zinc0.15 mg, 1.5 %

Vitamin C0.9 mg, 1.1 %

Thiamin (vitamin B1)0.01 mg, 1.1 %

Vitamin B60.02 mg, 1.1 %

Selenium0.0003 mg, 0.5 %

Calcium3.9 mg, <1 %

Riboflavin (vitamin B2)0 mg, <1 %

Iodine0.0003 mg, <1 %

Vitamin Anone recorded

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What coconut doesn’t give you. And where to find it.

No recorded vitamin D, and only 1.8 % of the selenium reference intake and 3.8 % of the vitamin C reference intake per 100 g.

Vitamin D

0mgin coconut

Find it inBloater, grilled500 % per 100 g

Selenium

1.8%in coconut, per 100 g

Find it inKidney, pig, fried491 % per 100 g

Vitamin C

3.8%in coconut, per 100 g

Find it inCherries, West Indian2150 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Coconut against other nuts and seeds

Per 100 g, peanuts (kernel only, plain, unsalted) has the most manganese in this comparison, followed by almonds (flaked and ground).

2.1mg

1.7mg

1.5mg

1.3mg

1mg

Peanuts, kernel only, plain, unsalted+1.1 mg

Almonds, flaked and ground+0.7 mg

Sesame seeds+0.5 mg

Tahini paste+0.5 mg

Peanuts and raisins+0.3 mg

Coconut, flesh only, freshthis page

All values per 100 g, from the same dataset. Differences are against coconut.

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Taken every morning since 1998.

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Questions about coconut

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of coconut?

A typical portion (30 g, a small handful) gives 105 kcal. Per 100 g the figure is 351 kcal.

Is coconut high in manganese?

Yes. Coconut, flesh only, fresh has 1 mg manganese per 100 g, 50 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does coconut have most of?

By share of the daily reference intake: manganese (1 mg, 50 %), copper (0.32 mg, 32 %) and potassium (370 mg, 19 %) per 100 g.

Is coconut high in fibre?

Yes. 7.3 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-816, Coconut, flesh only, fresh, published by Public Health England under the Open Government Licence v3.0. Main data references: MW4, 1978. Values revised for Fruit and Nut Supplement, 1992; fatty acids from 14-868. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Edible proportion: 70 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.

More nuts and seeds

From the same group, with calories per 100 g, and the foods with the most manganese.

Brazil nuts, kernel only683 kcal

Macadamia nuts, salted748 kcal

How many calories are in coconut?

What’s in a 30 g handful

Below average for nuts and seeds

Low in sugar, almost no salt

Vitamins and minerals in coconut

Manganese

None recorded

What coconut doesn’t give you. And where to find it.

Vitamin D

Selenium

Vitamin C

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Coconut against other nuts and seeds

Taken every morning since 1998.

Questions about coconut

More nuts and seeds

More nuts and seeds

Most manganese

Nutrient guides

Nutrition

Vitamins and minerals