Coconut is a nutritious plant that provides a good amount of fiber, potassium, and iron. It contains 283 calories per 80 grams serving, with 3 grams of protein and 10 grams of carbohydrates. One ounce of unsweetened flaked coconut meat has 185 calories, 18 grams of fat, and provides a variety of nutrients. One piece or 45 grams of coconut contains 159 calories, 1.5 grams of protein, 6.8 grams of carbohydrates, and 15.1 grams of fat. Coconut also has a significant amount of fat with 33.5 grams per serving, along with 3.33 grams of protein and 15.2 grams of carbohydrates. It is also low in calories, with 35 calories in a serving, and contains small amounts of other nutrients like fiber and sugar.