The short answer
100 g of dry coconut (raw) has 7.3 g of protein and 624 kcal.1 That's about 15% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of dry coconut
| Per 100 g | Amount |
|---|---|
| Energy | 624 kcal (2611 kJ) |
| Protein | 7.3 g ± 0 |
| Fat | 63.3 g |
| Carbohydrate | 8 g |
| Fibre | 15.9 g |
| Water | 4 g |
These figures are for raw, shelled dry coconut.
How much dry coconut for your protein?
The amounts below are worked out from IFCT's figure of 7.3 g per 100 g. To see how dry coconut fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 138 g (raw weight) | 861 kcal |
| 20 g of protein | 275 g (raw weight) | 1716 kcal |
| 30 g of protein | 413 g (raw weight) | 2577 kcal |
How dry coconut compares
Dry coconut has more protein per 100 g than 46% of the 542 foods in IFCT 2017. Here it is beside the other nuts and seeds we cover:
| Nuts and seeds | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Peanuts | 23.7 g | 520 | 18% |
| Sunflower seeds | 23.5 g | 586 | 16% |
| Halim seeds | 23.4 g | 445 | 21% |
| Pistachios | 23.4 g | 539 | 18% |
| Sesame seeds | 21.7 g | 520 | 17% |
| Cashews | 18.8 g | 583 | 13% |
| Flaxseeds | 18.6 g | 444 | 17% |
| Almonds | 18.4 g | 609 | 12% |
| Walnuts | 14.9 g | 671 | 9% |
| Dry coconut | 7.3 g | 624 | 5% |
Other vegetarian foods with similar protein: parboiled rice (7.8 g), puffed rice (7.5 g), poha (7.4 g), green peas (7.3 g), ragi (7.2 g). For more protein per 100 g, try soybean (37.8 g), masoor dal (24.4 g), moong dal (23.9 g). See every food on one protein chart.
Protein quality
Nuts and seeds add useful protein, but most of their calories come from fat. Per calorie they give less protein than dal, paneer or eggs, so they work best as an addition rather than the main source.
Dry coconut in Indian languages
Names as listed in IFCT 2017, which records what the food is called in each region it was sampled from.1
- Assamese
- Dab narikol
- Bengali
- Narkel
- Gujarati
- Kopra ni kachli
- Hindi
- Nariyal
- Kannada
- Thengini kai
- Malayalam
- Thenga
- Marathi
- Narel
- Odia
- Nadia
- Punjabi
- Gola
- Tamil
- Kopparai
- Telugu
- Endu Kobbari
- Urdu
- Khopra
Common questions
How much protein is in 100 g of dry coconut?
7.3 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for raw dry coconut, per 100 g of the edible part. 100 g also gives 624 kcal.
How much dry coconut gives 20 g of protein?
About 275 g (raw weight). That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is dry coconut a good source of protein?
5% of its calories come from protein, and it has more protein per 100 g than 46% of the 542 foods in IFCT 2017. Nuts and seeds add useful protein, but most of their calories come from fat.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in