Coconut meat serving size, cups to grams
Here a serving of raw coconut meat is counted as 1 oz (28 g), with 100 calories and 0.94 g protein. One cup weighs 2.8 oz (80 g).
Serving sizes of raw coconut meat
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, shredded | 2.8 oz (80 g) | 283 calories | 2.7 g | 12.2 g | 26.8 g |
| 1 medium | 14 oz (397 g) | 1405 calories | 13.2 g | 60.5 g | 133 g |
| 1 piece | 1.6 oz (45 g) | 159 calories | 1.5 g | 6.9 g | 15.1 g |
| 1 oz | 1 oz (28 g) | 100 calories | 0.94 g | 4.3 g | 9.5 g |
| 100 g | 3.5 oz (100 g) | 354 calories | 3.3 g | 15.2 g | 33.5 g |
Cups to grams
USDA weighs 1 cup (shredded) of raw coconut meat at 80 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 2.8 oz (80 g) | 283 calories |
| 3/4 cup | 2.1 oz (60 g) | 212 calories |
| 2/3 cup | 1.9 oz (53 g) | 189 calories |
| 1/2 cup | 1.4 oz (40 g) | 142 calories |
| 1/3 cup | 0.9 oz (27 g) | 94 calories |
| 1/4 cup | 20 g | 71 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/3 cup | 100 calories |
| 100 g (3.5 oz) | 1 1/4 cups | 354 calories |
| 1 lb (454 g) | 5 2/3 cups | 1606 calories |
What 3.5 oz (100 g) of coconut meat looks like
3.5 oz (100 g) of raw coconut meat is 3.5 oz, or about 1 1/4 cups or 1/4 medium coconut meat. It has 354 calories, 3.3 g protein, 15.2 g carbs and 33.5 g fat. One medium coconut meat weighs 14 oz (397 g).
How much coconut meat for 30 g of protein
There is 3.3 g of protein in 3.5 oz (100 g) of raw coconut meat, so 30 g of protein would take 31.8 oz (901 g), about 11 1/4 cups, with 3189 calories. It is not a practical way to reach a protein target.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Raw coconut meat: Nuts, coconut meat, raw, FDC ID 170169 (SR Legacy, published 2019-04-01) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.