Dry Coconut Calories & Nutrition (सूखा नारियल)

Dry Coconut has 62 calories per 1 piece (620 kcal per 100 g)

Dry Fruits & Nuts Health Rating: 5/10 Best time: Any time
62 kcal

Dry Coconut Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Dry Coconut broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 piece standard 10 g 62 kcal 0.7 g 0.8 g 6.3 g
2 pieces 20 g 124 kcal 1.4 g 1.6 g 12.6 g
3 pieces 30 g 186 kcal 2.1 g 2.4 g 18.9 g
100 g 100 g 620 kcal 7 g 8 g 63 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Dry Coconut to your thali See the total calories of your whole meal.
Nutrition Facts — Dry Coconut (per 1 piece)
Nutrient Per serving Per 100 g % DV*
Calories 62 kcal 620 kcal 3%
Protein 0.7 g 7 g 1%
Carbohydrates 0.8 g 8 g 0%
Fat 6.3 g 63 g 10%
Fiber 1.6 g 16 g 6%
Sugar 0.7 g 7 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 0.7 g · 4%
Carbs 0.8 g · 5%
Fat 6.3 g · 90%
Burn it off

Minutes of activity to burn 62 kcal (70 kg adult):

Brisk walking 13 min
Cycling 9 min
Running 7 min
Yoga 18 min

Is Dry Coconut good for weight loss?

Best kept occasional

Dry Coconut carries roughly 620 kcal per 100 g, which is on the very high side for an everyday Indian food. The fibre content (around 16 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Dry Coconut good for muscle gain?

Mainly an energy food

Dry Coconut provides about 7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1.1 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Dry Coconut

Nuts and dry fruits are calorie-dense — a small handful (about 30 g) a day is a sensible portion. Choose plain, unsalted versions over fried or sugar-coated ones.

About Dry Coconut

Dried coconut kernel used in sweets, chutneys and masalas.

Frequently asked questions about Dry Coconut

1 piece dry coconut (10 g) contains approximately 62 calories, along with 0.7 g protein, 0.8 g carbohydrates and 6.3 g fat.

1 piece sukha nariyal (10 g) mein lagbhag 62 calorie aur 0.7 g protein hota hai. Isme 0.8 g carbs aur 6.3 g fat bhi hota hai.

1 पीस सूखा नारियल (10 ग्राम) में लगभग 62 कैलोरी और 0.7 ग्राम प्रोटीन होता है। इसमें 0.8 ग्राम कार्बोहाइड्रेट और 6.3 ग्राम फैट भी होता है।

100 g of Dry Coconut contains about 620 calories, 7 g protein, 8 g carbs and 63 g fat.

2 pieces works out to roughly 124 calories and 1.4 g of protein in total.

Best kept occasional. Dry Coconut carries roughly 620 kcal per 100 g, which is on the very high side for an everyday Indian food. The fibre content (around 16 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Dry Coconut contains about 7 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Dry Coconut provides roughly 8 g of carbohydrates and 7 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Dry Coconut is best eaten at any time.

For a 70 kg adult, burning the roughly 62 calories in 1 piece dry coconut takes brisk walking for about 13 minutes, or cycling for about 9 minutes, or running for about 7 minutes, or yoga for about 18 minutes.

Compare Dry Coconut with other foods

Dry Coconut vs Dates Dry Coconut vs Pine Nuts Dry Coconut vs Supari Dry Coconut vs Almonds Dry Coconut vs Cashews

Similar foods in Dry Fruits & Nuts

Dates (Khajoor)

50 kcal

Pine Nuts (Chilgoza)

178 kcal

Supari (Areca Nut)

18 kcal

Almonds (Badam)

73 kcal

Cashews (Kaju)

87 kcal

Chuhara (Dry Dates)

51 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.