Fresh Coconut (Nariyal)
per real serving, not per 100 g
What 1 piece carries
107kcal
1 piece — taken as 30 g — carries about 107 calories, with 1.1 g protein, 3.0 g carbohydrate and 10.2 g fat.
Per 100 g: 355 kcal ਅਤੇ 3.5 g protein.
ਸਰੋਤ·Shared ThaliFacts dataset·shared with thalifacts·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Assumed: 1 piece ≈ 30 g — mature coconut flesh.
Fresh Coconut (Nariyal) by portion
Everything scales linearly from the 30 g serving. If your portion is bigger, so is the number.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 × 1 piece | 30 g | 107 kcal | 1.1 g | 3.0 g | 10.2 g | 2.7 g |
| 2 × 1 piece | 60 g | 213 kcal | 2.1 g | 6.0 g | 20.4 g | 5.4 g |
| 3 × 1 piece | 90 g | 320 kcal | 3.2 g | 9.0 g | 30.6 g | 8.1 g |
| Per 100 g | 100 g | 355 kcal | 3.5 g | 10.0 g | 34.0 g | 9.0 g |
Carbohydrate is available carbohydrate; fibre is listed separately and is in neither the carbohydrate column nor the energy figure. Energy is reconciled against 4P + 4C + 9F on every build.
Shared with ThaliFacts: Shared ThaliFacts dataset. Copied unchanged from the ThaliFacts dataset so the two sites cannot disagree about the same food. Source.
How fresh coconut (nariyal) is counted here
- The serving is the portion this food is actually eaten in — 1 piece, taken as 30 g — not an anonymous 100 g.
- Composition is read off a named row: Shared ThaliFacts dataset, and the label on that row is printed above rather than hidden.
- Carbohydrate is available carbohydrate. Where a source publishes carbohydrate by difference, the fibre is subtracted here and the subtraction is stated.
- Energy is reconciled against Atwater factors on every build; a value that disagrees with its own macros does not ship.
serving kcal = 355 kcal/100 g × (30 g ÷ 100) = 107 kcal check = 4·P + 4·C + 9·F (±15%, ±20% high-fibre)
ਉਹ ਵਰਤ-ਤਿਉਹਾਰ ਜਿਨ੍ਹਾਂ ਵਿੱਚ ਇਹ ਆਉਂਦਾ ਹੈ
Where fresh coconut (nariyal) shows up in the food customarily associated with an observance on this site. This is a description of common practice, not a rule.
Where it sits on a fasting plate
Among the 12 entries in fruit on this site, fresh coconut (nariyal) ranks 1 of 12 for energy density at 355 kcal per 100 g.
Protein supplies only 4% of its energy. Most of the vrat food list looks like this, which is exactly why ਵਰਤ ਦੌਰਾਨ ਪ੍ਰੋਟੀਨ is the guide people need most.
It is fat-dominant, so the portion decides everything — a katori and a handful are very different amounts.
ਸਵਾਲ
Is fresh coconut (nariyal) eaten during a vrat?
It is commonly eaten during a phalahar vrat in most households. Customs differ by family, region and community — this describes what is usual, not what is required. On this site it appears in the food list for Krishna Janmashtami, Sankashti Chaturthi, Ganesh Chaturthi.
How many calories are in 1 piece of fresh coconut (nariyal)?
About 107 kcal for 1 piece, taken as 30 g (mature coconut flesh). That is 1.1 g protein, 3.0 g carbohydrate and 10.2 g fat. Per 100 g it carries 355 kcal.
Is fresh coconut (nariyal) filling, or just energy?
Protein supplies only about 4% of its energy, so treat it as fuel rather than as something that will keep you full. Fibre is high at 9.0 g per 100 g. On a vrat that matters more than usual, because so much of the permitted food list is rapidly digested starch.
Similar foods
ਸਰੋਤ·Published vrat traditions + IFCT 2017·observance accounts and food composition·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Practices are described as commonly observed; customs differ by family, region, community and sampradaya, and this site is not an authority on any of them. Food values come from the Indian Food Composition Tables 2017 (ICMR–NIN), the older ICMR–NIN tables, USDA FoodData Central, named composition studies and the shared ThaliFacts dataset, reconciled against Atwater factors on every build. Which source applies to which food is listed per food, and every source carries the date it was last checked. General information only — not medical or religious guidance. Fasting is not safe for everyone, particularly during pregnancy or with diabetes or other conditions. Speak to a doctor first.
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