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Candied coconut Calories
Sweetened, energy-dense coconut
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Candied coconut (30 g) has 150 calories. That works out to 501 calories per 100 g. It contains 14.3 g of carbs, 0.9 g of protein, 10 g of fat and 2.2 g of fiber. Its 0.5 mg of Manganese covers 20% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Candied coconut Nutrition Facts
Selected: 2 tablespoon (shredded) · 30 g
150
KCAL / 30G
Carbs
14.3g
· 5% DV
Protein
0.9g
· 2% DV
Fat
10g
· 13% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 2% · Fat 60%
Candied coconut nutrition facts table · 2 tablespoon (shredded) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 8.91 g | 45% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 14.3 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 0.9 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Shredded Candied coconut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 30 g | 150 kcal |
| 1 teaspoon (shredded) | 5 g | 25 kcal |
| 1 tablespoon (shredded) | 15 g | 75 kcal |
| 1 piece (small) | 20 g | 100 kcal |
| 0.25 cup (shredded) | 21 g | 105 kcal |
| 1 serving (medium) | 40 g | 200 kcal |
| ½ cup (shredded) | 43 g | 215 kcal |
| 1 cup (shredded) | 85 g | 426 kcal |
| 100 g | 100 g | 501 kcal |
Calculated from 501 calories per 100 g.
Frequently Asked Questions About Candied coconut
What is candied coconut?
Candied coconut is coconut coated with sugar or cooked in syrup, then dried or cooled. It is sold as sweet coconut pieces or flakes and is used as a snack or a topping for desserts.
How is candied coconut made?
Candied coconut is made by coating coconut pieces or flakes in sugar syrup and letting them dry. Some recipes cook the coconut with sugar until the syrup crystallizes, so the texture can range from chewy to crisp.
Is candied coconut the same as desiccated coconut?
No, candied coconut is not the same as desiccated coconut. Desiccated coconut is dried coconut, often unsweetened; candied coconut has added sugar or a sugary coating, making it sweeter and sometimes stickier.
Can you bake with candied coconut?
Yes, candied coconut can be baked into cookies, bars, and cakes or sprinkled over desserts. It may brown or become overly sticky in a hot oven, so add it near the end or use it as a topping after baking.
How should you store candied coconut?
Store candied coconut in an airtight container in a cool, dry place. Moisture can make the sugar coating sticky and soften the coconut, so keep it away from steam and seal the container after each use.
Can you freeze candied coconut?
Yes, you can freeze candied coconut in a sealed freezer-safe container. Thaw it while still sealed to limit condensation; the pieces may be softer or stickier afterward, so freezing works best when texture is not critical.
Does candied coconut go bad?
Yes, candied coconut can go bad, especially if moisture gets into the package. Discard it if you see mold, notice an off smell, or find that it has become unusually damp; follow the package’s storage guidance for shelf life.
Can candied coconut be used instead of coconut flakes?
Candied coconut can replace coconut flakes when a recipe benefits from extra sweetness, but it is not a like-for-like substitute. It adds sugar and may be stickier, so reduce other sweeteners and expect a different texture.
Is candied coconut high in sugar?
Yes, candied coconut contains added sugar, so it is sweeter than plain coconut. The exact amount varies by product and recipe; check the nutrition information if you need to track sugar intake.
Can people with diabetes eat candied coconut?
Candied coconut can raise blood glucose because it is sweetened. If you have diabetes, account for it as part of your carbohydrate intake and ask your doctor or dietitian how it fits your individual meal plan.
Candied coconut Vitamins & Minerals
Vitamins
B5
0.09mg · 2% DV
Biotin
0.36µg · 1% DV
B6
0.02mg · 1% DV
B3
0.16mg · 1% DV
Minerals
Manganese
0.45mg · 20% DV
Copper
0.11mg · 12% DV
Magnesium
21mg · 5% DV
Phosphorus
34mg · 5% DV
Sodium
78mg · 3% DV
Potassium ⭐
96mg · 3% DV
Candied coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Candied coconut
To burn the 150 calories in 2 tablespoon (shredded) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Candied coconut?
Candied coconut is coconut flesh, usually shredded or cut into small pieces, cooked or coated with sugar until sweet and chewy. It is made in various forms around the world rather than belonging to a single food tradition, and is sold as a confection or prepared at home for snacking and baking.
Depending on how it is made, the pieces may be soft and moist or drier with a sugary coating. The coconut brings a distinct, rich flavour beneath the sweetness. Enjoy it in a small portion as a snack, stir it into porridge or yoghurt, or use it to top cakes and other desserts. It is energy-dense, with much of its energy coming from sugar and coconut fat, so pair it with unsweetened tea or coffee if you want to balance the sweetness.
How Nutritious Is Candied coconut?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Candied coconut Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Candied coconut Contain Allergens?
Contains these allergens:
Which Diets Is Candied coconut Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Candied coconut Fat Profile
SATURATED
8.91g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.