Coconut, flesh only, fresh
Last updated 3 Nov 2026
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Fresh coconut flesh is the edible part of the coconut kernel, with the shell removed. It mainly provides fat, with smaller amounts of carbohydrate and protein. Per 100g, it contains 36g of fat, including 31g of saturated fat, and provides 1446 kJ of energy. It also contains 370mg of potassium.
Fat supplies energy and helps the body absorb fat-soluble vitamins. Most of the fat in coconut flesh is saturated, which is worth noting for people monitoring their saturated fat or energy intake. Potassium supports normal nerve and muscle function. The full nutrient figures for fresh coconut flesh are shown in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 351 kcal |
Energy | 1446 kJ |
Fat | 36g |
of which saturates | 31g |
Carbohydrate | 3.7g |
of which sugars | 3.7g |
3.2g | |
Salt | 0.04g |
Water | 45g |
Cholesterol | 0mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
0µg | |
0µg | |
0.73mg | |
3mg | |
0.04mg | |
0.01mg | |
0.5mg | |
0.05mg | |
0µg | |
26µg | |
13mg | |
2.1mg | |
41mg | |
94mg | |
370mg | |
Sodium | 17mg |
0.5mg | |
0.32mg | |
1µg | |
1µg |
Other types of coconut
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
604 kcal | 5.6g | 62g | – | |
669 kcal | 6g | 69g | – |
About these figures
Values are per 100g of the food as described (Flesh from kernel, no shell). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.