How much protein is in unsweetened coconut?

One cup of unsweetened coconut (80 g) has 5.6 g of protein (531 kcal); 100 g has 6.9 g.

Feast Factsper 100 g

PER 100 GProtein

6.9g

Calories660

Carbohydrate23.6g

Fiber16.3g

Sugars7.3g

Fat64.5g

Saturated57.2g

Sodium37 mg

1.0 g protein per 100 kcal · USDA FoodData Central

Protein verdictLow in protein

1.0 g of protein per 100 kcal (4% of its calories): under 2.5 g is low on our scale.

25 g of protein from unsweetened coconut alone takes 362 g (about 4½ cups) and 2391 kcal.

#8 of 9 in Flours & baking for protein per 100 g, #8 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in unsweetened coconut per portion
Portion	Protein	kcal	Carbs	Fat
100 g	6.9 g	660	23.6 g	64.5 g
1 oz (28 g)	2 g	187	6.7 g	18 g
1 cup (80 g)	5.6 g	531	19 g	52 g
1 tbsp (5 g)	0.3 g	33	1.2 g	3.2 g

One cup of unsweetened coconut (80 g) is 5% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Most of its calories come from fat: about 88%.

One cup of unsweetened coconut (80 g) also has 13 g of fiber and 46 g of saturated fat (230% of the 20 g Daily Value).

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than chocolate chips and less than oat flour, almond flour and dark chocolate.

unsweetened coconut compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Oat flour	14.7 g	404	3.6 g
Almond flour	21.4 g	590	3.6 g
Dark chocolate	7.8 g	598	1.3 g
Unsweetened coconut	6.9 g	660	1.0 g
Chocolate chips	4.2 g	480	0.9 g

All 200 foods →

Recipes with unsweetened coconut

1 recipe in the Feast Mode library uses unsweetened coconut, macros computed the same way.

In the one library recipe that uses it, No-Bake Protein Energy Balls, a serving has 1.7 g of unsweetened coconut, which brings 0.1 g of protein: 1% of the dish’s protein.

19G
PROTEIN

No-Bake Protein Energy Balls

66 min · 295 kcal

Questions

How much protein is in a cup of unsweetened coconut?

One cup of unsweetened coconut (80 g) has 5.6 g of protein and 531 kcal, with 19 g of carbohydrate and 52 g of fat.

How much protein is in 100 g of unsweetened coconut?

100 g of unsweetened coconut has 6.9 g of protein, 660 kcal, 23.6 g of carbohydrate and 64.5 g of fat (USDA FoodData Central 170170).

Is unsweetened coconut a good source of protein?

Low in protein: 1.0 g of protein per 100 kcal (4% of its calories): under 2.5 g is low on our scale. Getting 25 g of protein from unsweetened coconut alone takes 362 g (about 4½ cups) and 2391 kcal.

Which has more protein, unsweetened coconut or dark chocolate?

Dark chocolate, with 7.8 g of protein per 100 g against 6.9 g for unsweetened coconut. Per 100 kcal: unsweetened coconut 1.0 g, dark chocolate 1.3 g.

Source: USDA FoodData Central, SR Legacy 170170: “Nuts, coconut meat, dried (desiccated), not sweetened”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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