A medium coconut has 1,405 calories. One cup of shredded coconut has 283 calories. Coconuts also have several beneficial nutrients, such as protein and calcium, that make them a healthy food.
One medium coconut provides a person with approximately 13.22 g of protein, 56 mg of calcium and 35.7 g of dietary fiber. It is also a good source of potassium, as a medium coconut has 1,413 mg of potassium. For people who don't want to eat an entire medium coconut, 1 cup of shredded coconut has 2.66 g of protein, 11 mg of calcium, 7.2 g of dietary fiber and 285 mg of potassium.