Calories Coco – Types, Serving and Tips

Calories Coco - Types, Serving and Tips

As unlikely as spending a whole day at the beach without taking at least one coconut water straight from the fruit, it is to make a sweet pumpkin and not put coconut. Not to mention the coconut custard, ice cream, kiss, cake, finally, there are countless possibilities with this flavorful and versatile fruit.

Coco Benefits 

For a long time it was believed that the use of coconut should be avoided due to the large amount of fat present in fruta- are about 33 grams of fat in each 100 g portion of dried coconut. Recently, however, several studies have shown that the fat in coconut is not only beneficial to health but may actually help you lose weight.

When mature, the coconut has two oils that contribute to weight loss - lauric acid and monolauryl - having rapid digestion and serve as fuel for the cells. They also have an important role in regulating the functioning of the thyroid, thus contributing to weight loss.

coconut fats also contribute to lower LDL (bad cholesterol) and raise HDL, the good cholesterol. For this reason, coconut fats are considered beneficial to the heart, and can prevent cardiovascular problems such as atherosclerosis and heart attack.

Since coconut water is rich in minerals that hydrate the body and combat the swelling, especially in the days before the menstrual period. A glass of coconut water immediately after physical activity can be a great alternative to commercial sports drinks, which in addition to highly processed still contain excess sugar.


In addition to fresh consumption (who does not like to take the iced coconut water and then eat the fruit pulp with a spoon?), Coconut can also be found in dry form, which is most commonly used for the preparation of recipes. See the Coconut calories according to the types of product:

- Calories of green coconut pulp in different portions

The table below refers to the calories of the coconut pulp when it is still very green, since as the coconut matures the water content in the fruit decreases, which increases the concentration of fat.

  • 1 tablespoon: 35 kcal
  • ½ cup: 95 kcal
  • 1 cup 190 kcal
  • 100 g: 175 kcal

- Coconut Calories dehydrated

  • 1 tablespoon (10g): 45 kcal
  • ½ cup 180 kcal
  • 1 cup: 360 kcal
  • 100 g: 450 kcal

- Coco Calories Grated with Sugar


A quick look on the labels of some coconut packaging not only shows the presence of coconut but also sugar and salt. How often adding sugar is not mentioned in front of the pack, it is worth to pay attention and give preference to pure coconut, which in addition to healthier is also less caloric.

A tablespoon of grated coconut with sugar contains 57 calories and 5.4 grams of fat.

- Coconut Milk Calories


Used in the preparation of various regional recipes, coconut milk can also be a great substitute to cow's milk in the diet with restriction of lactose. Although tasty, however, the coconut milk can be quite calorie: 38 calories per tablespoon are, or 329 kcal per cup.

- Coconut Flour Calories


High in fiber and low in saturated fat (which as we have seen is good for the heart), coconut flour is an excellent food for those needing to lose a few extra pounds because it provides satiety (are 2.5 grams of fiber per tablespoon flour) , does not contain gluten and also helps control sugar levels in the blood.

A coconut flour tablespoon contains 54 calories. Have a portion of 100 g provides 324 calories.

- Coconut Oil Calories

coconut oil

One of the best types of oil for health, coconut oil can be used in salads and also frying (has a high smoke point, which means that it can be heated to high temperatures without forming toxic compounds), and contains 110 kcal per scoop.

- Coconut Water Calories

Besides being one of the best hydrating beverage at our disposal, fresh coconut water is also low in calories: there are only 80 calories per average unit coconut (400 ml liquid).

- Coconut Water Calories in Canister

Although in theory the coconut in box should contain only the liquid from the fruit, it is not hard to find on the market some brands which add sugar to the product. Stay tuned to the labels and give preference to Coconut water without preservatives and / or sugar.

A coconut water glass (equivalent to a canister 200ml) contains 45 kcal.

- Calories coconut-based recipes

See the coconut calories in some of the most common forms of fruit consumption:

  • Coconut custard (Slice): 144 kcal;
  • Cocada (85g): 219 kcal;
  • Coconut candy (Unit): 40 kcal;
  • Little kisses (Unit): 42 kcal;
  • simple coconut cake (60g slice): 220 kcal;
  • Prestige cake (95 g slice): 338 kcal;
  • Popsicle Coconut (Toothpick 1): 84 kcal;
  • Coconut ice cream (1 ball) 75 kcal;
  • Coconut juice with milk: 258 kcal.


  • Not because coconut oil lose weight you should exaggerate: one or at most two tablespoons a day are already more than enough to get all the benefits of coconut oil without disturbing the diet;
  • Eat a piece of 20 g of fresh coconut can help scare away the cravings for sweets and also maintain satiety for longer;
  • Replace part of the flour in coconut flour in your recipes. Although the calorific value is similar, coconut flour is more nutritious and also contains more fibers;
  • If you do not know how to consume coconut oil, use it in place of olive oil in salads or in the preparation of fish and grilled meats. It can also be used to prepare rice and beans or be added to juices and yogurts;
  • The sweets made with coconut are all high calorie because in addition to coconut calories are still high in sugar, which means that their consumption should be done very carefully by those who are trying to lose weight;
  • As coconut oil increases satiety, prefer to use it even in the morning, so that you will feel more satiated and eventually consuming fewer calories throughout the day.

You are a major consumer of coconut often in their day to day? What kind of products mentioned above you consume more? The coconut calories hinder your diet? Comment below!