Nuts, seeds and oleaginous fruit

Coconut

Nuts, seeds and oleaginous fruit 384 kcal / 100 g FSVO V7.1

100 g of Coconut provides 384 kcal (1,580 kJ). Its composition stands out for its content of fat (36.5 g) and dietary fibre (9 g) per 100 g. This food belongs to the “Nuts, seeds and oleaginous fruit” category (“Nuts, seeds and oleaginous fruit” family) of the Swiss database.

The essentials for 100 g

Protein4.6 g 9%

Fat36.5 g 52%

Carbohydrates4.8 g 2%

Dietary fibre9 g 30%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	384 kcal (1,580 kJ)C	19%
Protein	4.6 gA	9%
Fat	36.5 gA	52%
of which saturated fat	32.1 gA	161%
of which polyunsaturated	0.7 gA	n/a
of which omega-3	0 gC	n/a
Carbohydrates	4.8 gA	2%
of which sugars	4.8 gA	5%
Dietary fibre	9 gA	30%
Water	43.9 gA	n/a
Alcohol	0 gE	n/a
Minerals
Calcium	20 mgA	3%
Iron	2.3 mgA	16%
Magnesium	39 mgA	10%
Phosphorus	94 mgA	13%
Potassium	380 mgA	19%
Sodium	35 mgA	1%
Zinc	0.8 mgA	8%
Vitamins
Vitamin D	0 µgE	0%
Vitamin B12	0 µgE	0%
Vitamin C	2 mgA	2%
Folate	30 µgA	15%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein9%

Fat52%

Carbohydrates2%

Dietary fibre30%

Potassium19%

Iron16%

Folate15%

Phosphorus13%

Magnesium10%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Olive, green, in brine, drained	+ 3.3 g	+ 20.8 g	+ 230 kcal
vs Coconut, dried (coco flakes)	− 3 g	− 24.8 g	− 269 kcal
vs Hazelnut	− 11.8 g	− 23 g	− 277 kcal
vs Olive, black	+ 3.2 g	+ 19.3 g	+ 208 kcal
vs Avocado, fresh	+ 3 g	+ 21.4 g	+ 226 kcal

Similar foods

Within the “Nuts, seeds and oleaginous fruit” family, selected by nutritional proximity (method v1.0).

Coconut, dried (coco flakes)653 kcal

Brazil nut698 kcal

Olive, green, in brine, drained154 kcal

Hazelnut661 kcal

Chestnut, raw190 kcal

Pistachio, dried621 kcal

Seeds, kernels, nuts (average), unsalted618 kcal

Frequently asked questions

How many calories in 100 g of Coconut?

100 g of Coconut provides 384 kcal, i.e. 1,580 kJ (FSVO data V7.1).

How much protein in 100 g of Coconut?

100 g provides 4.6 g of protein, i.e. 9% of the adult reference value (50 g).

What is the fat content of 100 g of Coconut?

100 g contains 36.5 g of fat, of which 32.1 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Coconut” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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