Food weight and portion guide
Fresh coconut: calories and portions
Nuts, coconut meat, raw
The reference is fresh white coconut flesh, not coconut water or desiccated coconut.
Calculate your portion
Enter 0.1–5,000 g. Exclude inedible skin, stones and bones.
for 30 g:
- Calories
- 106.2 kcal
- Protein
- 1 g
- Carbohydrate
- 4.6 g
- Fat
- 10 g
Calculations run in your browser. Your entered weight is neither sent nor saved.
Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 30 g | 106.2 | 1 g | 4.6 g | 10 g |
| 60 g | 212.4 | 2 g | 9.1 g | 20.1 g |
| 100 g | 354 | 3.3 g | 15.2 g | 33.5 g |
Values are scaled from the per-100-g data and rounded. “Calories” means kilocalories (kcal).
Tips for weighing and logging
Discard the hard shell and weigh only the flesh you eat.
To calculate manually, multiply your portion weight in grams by 354 and divide by 100. For example, 30 g provides approximately 106.2 kcal.
When logging a photo, check the food, cooking method and estimated portion before saving. A photograph cannot reliably show hidden oil or exact weight.
Sources and calculation method
The record below provides values per 100 g of edible food. One reference variety or brand does not represent every product.Library method and limitations
- USDA FoodData Central — SR Legacy — Nuts, coconut meat, raw · FDC ID: 170169 · SR Legacy Collection, April 2018
Data review and calculation: October 2, 2026. Author: Avocado editorial team. This guide supports food logging; it does not replace personalised advice from a registered dietitian.