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Fresh coconut (Nariyal): Nutrition and who it suits

Fresh coconut is a good choice for diabetes, and fine in a portion for weight loss, PCOS and menopause. 100 g has 409 kcal, 3.8 g of protein and 10.4 g of fibre. One serving is a small handful (15 g), about 61 kcal.

Three halved coconuts

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy409 kcal
Protein3.8 g
Carbohydrate6.3 g
Fibre10.4 g
Sugars6.2 g
Fat41.4 g
Folate25.4 µg
Magnesium35 mg
Potassium246 mg

Where its calories come from

90%
  • Protein 4%
  • Carbohydrate 6%
  • Fat 90%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of fresh coconut?

About 61 kcal for a small handful (15 g), and about 122 kcal if you have two.

One serving, against your day

One serving (15 g) fills less than 5% of an adult woman's daily need for every nutrient measured here. The largest share is folate, at 1.7% (3.8 µg).

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code H007. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is fresh coconut good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

A small handful (15 g) is about 61 kcal, so keep it to that.

PCOS and PCOD

Eat in moderation

A small handful (15 g) is about 61 kcal, so keep it to that.

Diabetes

Good choice

Only 0.9 g of carbohydrate in a 15 g serving.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 15 g serving, but fine as part of a meal.

Weight loss and PCOSEat in moderationA small handful (15 g) is about 61 kcal, so keep it to that.
DiabetesGood choiceOnly 0.9 g of carbohydrate in a 15 g serving.
MenopauseFine as part of a mealNot a standout for calcium or protein in a 15 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Narikol; Bengali: Narkel; Gujarati: Nariyad; Hindi: Nariyal; Kannada: Thengina kayi; Kashmiri: Narjeel; Malayalam: Karikku; Marathi: Narel; Odia: Paida; Punjabi: Nariyal; Sanskrit: Naarikela; Tamil: Thenkai; Telugu: Kobbari; Urdu: Nariyel.

Related

Flax seeds (Alsi)Halim seedsChia seedsGingelly seeds (Til)Mustard seeds (Rai)Peanuts (Moongphali)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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