Fresh Coconut calories
per piece, not per 100 g
The short answer
One piece, weighed
107kcal 1 piece — taken as 30 g — has about 107 calories, with 1.1 g protein, 3.0 g carbohydrate and 10.2 g fat. Two come to 213 kcal, three to 320 kcal.
Per 100 g, fresh coconut carries 355 kcal आणि 3.5 g protein.
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 तुकडा 30 ग्रॅम असा नोंदवला·पुनरावलोकन जुलै 2026
Serving assumed: 1 piece ≈ 30 g — mature coconut flesh. Change the portion and every number below changes with it.
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 तुकडा 30 ग्रॅम असा नोंदवला·पुनरावलोकन जुलै 2026
तक्त्यातील एका ओळीपासून एका नगापर्यंत
- Read the per-100 g row for fresh coconut out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 355 kcal आणि 3.5 g protein per 100 g.
- Weigh what is actually served. This site enters 1 piece at 30 g (mature coconut flesh). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 355 × 30 ÷ 100 = 107 kcal प्रति नग. काहीही वर गोल केलेले, जुळवून घेतलेले किंवा सारखे केलेले नाही — दोन नग म्हणजे एका नगाच्या नेमके दुप्पट.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per piece = per 100 g × serving grams ÷ 100 Fresh Coconut = 355 kcal × 30 g ÷ 100 = 107 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Fresh Coconut, entered by the portion
The kitchen ledger: one piece at 30 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 नग | 30 g | 107 kcal | 1.1 g | 3.0 g | 10.2 g | 2.7 g |
| 2 नग | 60 g | 213 kcal | 2.1 g | 6.0 g | 20.4 g | 5.4 g |
| 3 नग | 90 g | 320 kcal | 3.2 g | 9.0 g | 30.6 g | 8.1 g |
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 तुकडा 30 ग्रॅम असा नोंदवला·पुनरावलोकन जुलै 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 piece (30 g) |
|---|---|---|
| Energy | 355 kcal | 107 kcal |
| Protein | 3.5 g | 1.1 g |
| Carbohydrate (available) | 10.0 g | 3.0 g |
| Fat | 34.0 g | 10.2 g |
| Dietary fibre | 9.0 g | 2.7 g |
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
What it takes to burn off 1 piece of fresh coconut
Minutes of activity for a 70 kg adult to spend 107 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
स्रोत·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·पुनरावलोकन जुलै 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where fresh coconut sits in an Indian plate
Among the 20 basics, nuts & fruit entries on this site, fresh coconut ranks 11th for protein (3.5 g per 100 g) and 8th for energy density (355 kcal per 100 g). The protein leader in the group is peanuts at 25.0 g.
Protein supplies only 4% of its energy, so treat it as an energy food rather than a protein food. Fibre is genuinely high at 9.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
प्रश्न
How many calories are in 1 piece?
About 107 kcal for 1 piece, taken as 30 g (mature coconut flesh). Two come to roughly 213 kcal and three to 320 kcal. Per 100 g, fresh coconut carries 355 kcal.
How much protein is in fresh coconut?
3.5 g per 100 g, which works out to 1.1 g in 1 piece. That is 4% of the energy in this food, and ranks 11th of 20 in the basics, nuts & fruit group on this site.
Is fresh coconut good for weight loss?
At 355 kcal per 100 g it is energy-dense, so the portion decides everything. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume mature coconut flesh. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from basics, nuts & fruit, and three from elsewhere with a similar energy density.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
स्रोत ओळ: IFCT 2017 H007, Coconut, kernel, fresh. IFCT gives 409 kcal, 41.38 g fat and 6.30 g of available carbohydrate; this row shows 355, 34 and 10. The whole row disagrees, not just the carbohydrate.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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