How many calories are in a single coconut?

November 30, 2025 •

3 min read

A medium mature coconut can contain over 1,400 calories, with the majority coming from its dense, fibrous meat. This high energy content means the question of how many calories are in a single coconut is entirely dependent on its maturity and size.

Quick Summary

The calorie count of a coconut varies significantly with its maturity; mature coconuts are very high in calories from fat, while young coconuts have fewer calories and more water. A single mature coconut can have over 1,400 calories, whereas a young one may have less than 300, depending on its size and contents.

Key Points

High Calorie Content: A mature, medium-sized coconut can contain over 1,400 calories due to its high fat content.
Maturity Matters: Young coconuts have significantly fewer calories and less fat than mature ones, with values often under 300 kcal.
Meat vs. Water: The coconut's calorie density comes almost entirely from the meat, not the low-calorie water.
Fat is the Source: The high calorie count is primarily from the high saturated fat content in the mature coconut meat, where fat provides 9 calories per gram.
Calorie-Dense Food: Given its high-fat profile, mature coconut is considered a calorie-dense food that should be consumed in moderation.
Nutrient-Rich: Despite being high in fat, coconut meat is a good source of fiber, manganese, and medium-chain triglycerides (MCTs).
Water Content Varies: Young coconuts have more water, while mature coconuts have more solid meat and less water.

The Calorie Difference: Mature vs. Young Coconuts

The total calorie count of a coconut is not a fixed number; it varies drastically based on the coconut's maturity. This is because the composition of the coconut's edible parts—its meat and water—changes as it ripens. Understanding this difference is crucial for anyone monitoring their caloric intake.

Mature Coconut (Brown, Fibrous Exterior)

As a coconut matures, the white flesh or meat inside thickens and hardens. During this process, its fat content increases significantly, making it extremely calorie-dense.

High Fat Content: A substantial portion of a mature coconut's calories come from its rich saturated fat content.
High Calorie Count: A medium-sized, de-husked mature coconut, which can weigh around 500 grams, is cited as containing approximately 1,405 calories.
Meat and Water Composition: The edible meat is the primary source of these calories, with the amount of water inside being relatively small compared to a young coconut.

Young Coconut (Green, Smooth Exterior)

Young coconuts are known for their refreshing, nutrient-rich water. Their flesh is much thinner, softer, and contains far less fat than a mature coconut, which results in a significantly lower calorie count overall.

Low Fat Content: The thin, jelly-like meat contains much less fat, contributing fewer calories.
Lower Calorie Count: A typical young coconut, which contains both its meat and water, usually falls within the range of 140-200 calories. Some varieties might be slightly higher, with one source mentioning 270 calories for a young coconut.
High Water Content: Young coconuts are prized for their high water volume, which is very low in calories.

Nutritional Breakdown of Coconut Components

To better understand the calorie variations, it helps to look at the individual components of the coconut.

Coconut Meat (Mature, Raw): At around 354 calories per 100 grams, raw coconut meat is a powerhouse of energy. A typical 80-gram serving (1 cup shredded) provides 283 calories, along with 27 grams of fat, 10 grams of carbs, and 3 grams of protein. The majority of these calories come from fat.
Coconut Water: This is the clear liquid found inside the coconut. It is very low in calories, containing only about 19 kcal per 100 grams. An average 8-ounce cup of coconut water has around 45 calories, primarily from sugar.

How to Estimate the Calories in Your Coconut

Since the size and maturity of coconuts can vary, estimating the calories is more reliable than using a general number. Follow these steps for the most accurate calculation:

Open the Coconut: Carefully open the coconut to separate the water from the meat.
Measure the Water: Pour the coconut water into a measuring cup. Based on the amount, you can estimate the calories using the average of 19 kcal per 100g or 45 kcal per 8 oz cup.
Weigh the Meat: Scrape out all the edible meat and weigh it. Use a nutrition database or the per-100g figure of 354 kcal to find the total calories.
Add Them Up: Sum the calories from the water and the meat to get the total caloric value for your specific coconut.

A Closer Look at the Macronutrients

While calories are important, it's also valuable to know where that energy comes from. The high-fat profile of mature coconut is distinct. According to some nutritional data, the calorie breakdown for mature raw coconut is approximately 80% fat, 16% carbohydrates, and 4% protein. The fat consists mainly of medium-chain triglycerides (MCTs), which are more easily digested and used for energy by the body.

Nutritional Comparison: Coconut Maturity vs. Other Nuts


Feature	Young Coconut	Mature Coconut	Almonds (per 100g)	Walnuts (per 100g)
Calories	~140-270 kcal (whole)	~1405 kcal (whole)	~579 kcal	~654 kcal
Fat	Low, thin meat	Very high, thick meat	High	High
Water	Abundant	Less	None	None
Primary Use	Hydration, low-calorie snack	High-calorie, versatile ingredient	Snacking, cooking	Snacking, cooking

Conclusion: Moderation is Key

The number of calories in a single coconut depends heavily on its stage of maturity. A young coconut is a hydrating, low-calorie choice, while a mature one is a highly caloric food due to its rich, fatty meat. Both offer nutritional benefits, such as fiber, healthy fats (MCTs), and essential minerals like manganese and copper. However, given the high concentration of saturated fat in mature coconuts, they should be consumed in moderation as part of a balanced diet. Knowing the calorie difference helps you make an informed choice based on your health and dietary goals. For further information on coconut nutrition, you can consult reliable sources like the Healthline article on coconut meat.

Frequently Asked Questions

Coconut water is very low in calories, containing approximately 19 kcal per 100 grams, or about 45 calories for an 8-ounce cup.

A young coconut has a lower calorie count and less fat, making it a good hydrating option. A mature coconut contains more fiber and minerals in its thicker meat but is also very high in calories and saturated fat, so moderation is key.

The high calorie count is due to the thick, dense, fatty meat inside. Fat contains more than twice the calories per gram as carbohydrates and protein, driving up the total energy.

Yes, processing can affect the calorie count. For instance, drying coconut meat removes water and concentrates the nutrients, which significantly increases the calories per serving. Dried, unsweetened coconut has about 660 kcal per 100g compared to 354 kcal for raw.

Coconuts contain medium-chain triglycerides (MCTs), which are associated with some health benefits. However, the overall fat content is primarily saturated fat, and health experts recommend consuming it in moderation.

The most accurate method is to weigh the edible meat and measure the water separately, then use a nutrition database (which lists calories per 100g) to calculate the total caloric value for your specific coconut.

Yes, the size of the coconut directly impacts its total calorie count. A larger coconut will contain more meat and water, and therefore more calories, than a smaller one of the same maturity.