How many calories are in 200 grams of coconut meat?

December 1, 2025 •

3 min read

According to nutrition data, 200 grams of raw coconut meat contains approximately 708 calories. This calorie count can vary dramatically depending on whether the coconut is raw, dried, or sweetened, with dried and desiccated versions being significantly higher in energy density due to the absence of water.

Quick Summary

This article explores the caloric content of 200 grams of coconut meat, differentiating between raw and dried versions. It provides a detailed nutritional breakdown, discusses the health benefits linked to its medium-chain triglycerides (MCTs) and fiber, and outlines how preparation methods affect its nutritional profile.

Key Points

Raw vs. Dried Calories: 200 grams of raw coconut meat contains approximately 708 calories, whereas 200 grams of unsweetened dried coconut meat contains about 1320 calories due to moisture removal.
High in MCTs: The majority of the fat in coconut meat is made up of medium-chain triglycerides (MCTs), which are easily converted into energy.
Excellent Source of Fiber: Coconut meat is rich in dietary fiber, particularly insoluble fiber, which promotes digestive health and helps with satiety.
Mindful Consumption: Due to its high fat and calorie density, coconut meat should be consumed in moderation as part of a balanced diet, especially the dried versions.
Check for Added Sugar: Always opt for unsweetened coconut products to avoid excessive sugar intake, which is common in many packaged dried coconut varieties.

Caloric Breakdown of 200 Grams of Coconut Meat

Coconut meat is a nutrient-dense food, and its caloric value is highly dependent on how it is prepared. For 200 grams, raw coconut meat offers a moderate caloric intake compared to its dried, desiccated counterpart. The high fat content, largely from medium-chain triglycerides (MCTs), is the primary contributor to its energy density.

Raw vs. Dried: The Calorie Difference

The most critical factor influencing the caloric load of coconut meat is its moisture content. When coconut meat is dried, the water is removed, concentrating the nutrients and significantly increasing the calorie count per gram. This is a crucial distinction for anyone monitoring their calorie intake.

Nutritional Comparison Table: Raw vs. Dried (per 200g)


Nutrient	Raw Coconut Meat (approx. per 200g)	Dried, Desiccated Coconut Meat (approx. per 200g)
Calories	708	1320
Fat	67g	129g
Saturated Fat	59g	114g
Carbohydrates	30g	47g
Fiber	18g	33g
Protein	7g	14g

The Power of MCTs in Coconut Meat

Coconut meat is uniquely high in fat, and a significant portion of this is made up of MCTs. These types of fats are metabolized differently than long-chain fatty acids, offering several potential health benefits.

Benefits of Medium-Chain Triglycerides

Energy Boost: MCTs are absorbed quickly and can be used as a rapid energy source by the body and brain. This makes them a popular addition to diets for athletes and those seeking sustained energy.
Support for Weight Management: Some studies suggest that MCTs can help increase feelings of fullness and promote calorie and fat burning, potentially aiding in weight loss.
Brain Health: The ketones produced from MCTs can serve as an alternative fuel source for the brain, with research suggesting potential benefits for cognitive function.

The Role of Fiber in Coconut Meat

Beyond its fats, coconut meat is an excellent source of dietary fiber, particularly insoluble fiber. For a 200g portion, the fiber content is substantial, providing a large percentage of the daily recommended intake.

Functions of Insoluble Fiber

Digestive Health: Insoluble fiber adds bulk to stool, helping to move food through the digestive system and promote bowel regularity.
Satiety: The high fiber content contributes to a feeling of fullness, which can help prevent overeating and aid in weight management.
Blood Sugar Control: Fiber can help slow the digestion and absorption of sugar, which can be beneficial for blood sugar management.

Tips for Incorporating Coconut Meat into Your Diet

Given its high caloric and fat content, moderation is key when adding coconut meat to your meals. Here are some suggestions for a balanced approach:

Use it as a garnish: Sprinkle a small amount of unsweetened dried coconut over oatmeal, yogurt, or salads for added texture and flavor without excessive calories.
Add it to smoothies: Blend a small amount of fresh or dried coconut into your smoothies for a tropical flavor boost.
Make your own trail mix: Combine unsweetened dried coconut with other nuts and seeds for a custom, healthy snack.
Enjoy fresh coconut in moderation: A small serving of fresh coconut meat is a delicious and nutritious snack on its own.

Conclusion

While the answer to "how many calories are in 200 grams of coconut meat?" varies based on preparation, it is a calorie-dense food rich in fats and fiber. Raw coconut meat contains approximately 708 calories per 200g, while the dried version can reach up to 1320 calories for the same amount. The high concentration of beneficial MCTs and dietary fiber offers health advantages, including increased energy and improved digestion. However, because of its high saturated fat content, mindful consumption is essential for maintaining a balanced diet. Choosing unsweetened varieties is recommended to minimize added sugars. By understanding these differences, you can incorporate coconut meat effectively into your dietary plan.

Frequently Asked Questions

The saturated fat in coconut meat primarily consists of medium-chain triglycerides (MCTs), which are processed differently by the body than the long-chain saturated fats found in animal products. While some studies suggest MCTs can offer health benefits, many health organizations still recommend moderation due to the high fat content overall.

Yes, dried coconut has significantly more calories per gram than raw coconut. The drying process removes water, concentrating the calories, fats, and other nutrients into a smaller, denser package.

Coconut meat may support weight loss due to its fiber and MCT content. Fiber promotes feelings of fullness, while MCTs may help with calorie and fat burning. However, its high calorie density means it must be consumed in controlled portions to be effective.

You can add small amounts of coconut meat to your diet by sprinkling it over oatmeal, yogurt, or salads. It can also be blended into smoothies for flavor. Opting for fresh or unsweetened dried versions in moderation is key.

Besides calories, coconut meat is a good source of fiber and contains essential minerals such as manganese, copper, selenium, and iron. It also provides small amounts of protein and various B vitamins.

The healthiest coconut meat products are fresh, raw, or unsweetened dried versions. Many prepackaged dried and flaked coconut options contain a significant amount of added sugar, which increases the calorie count.

Coconut meat is the white flesh of the coconut fruit. Coconut oil is extracted from this meat. While both contain MCTs, coconut oil is pure fat with a much higher concentration of calories per volume, and organizations like the American Heart Association advise moderation due to its high saturated fat content.