Calories in 3 Oz of Coconut

3 oz of coconut (85 g) has 301 calories. That is 15% of a 2,000 calorie diet.

The calories come from 2.8 g of protein, 28 g of fat and 13 g of carbohydrates, a split of 4% protein, 80% fat and 16% carbs. For comparison, 2 oz of coconut has 201 and 4 oz of coconut has 401 calories. Burning 301 calories takes about 54 minutes of brisk walking or 24 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Coconut Calorie Calculator

AmountUnit

301cal

in 3 oz of coconut (85 g)

Protein2.8 g4% of calories

Fat28 g80% of calories

Carbs13 g16% of calories

15% of a 2,000 calorie day

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Coconut calories by serving size

Common amounts of coconut with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
1/2 cup	43 g	150	1.4 g	14 g	6.5 g
50g	50 g	177	1.7 g	17 g	7.6 g
1 cup	85 g	301	2.8 g	28 g	13 g
3 oz	85 g	301	2.8 g	28 g	13 g
100g	100 g	354	3.3 g	33 g	15 g
4 oz	113 g	401	3.8 g	38 g	17 g
200g	200 g	708	6.7 g	67 g	30 g

Coconut vs similar foods

Calories per 100 g compared with other nuts and seeds.

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Coconut354

Coconut: common questions

How many calories are in 3 oz of coconut?

3 oz of coconut weighs about 85 g and has 301 calories.

How much protein is in 3 oz of coconut?

3 oz of coconut has 2.8 g of protein, which is 6% of the 50 g Daily Value.

How many carbs are in 3 oz of coconut?

3 oz of coconut has 13 g of carbohydrates, including 7.7 g of fiber and 5.3 g of sugars.

How much coconut is 100 calories?

100 calories of coconut is 28 g, about 1/4 cup of coconut.

More about coconut

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2707500. Original description: Coconut, fresh. Portion weights are USDA household measures.