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Coconut balls Calories
Sweet coconut confection, energy-dense snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Coconut balls (20 g) has 70 calories. That works out to 350 calories per 100 g. It contains 6 g of carbs, 1.5 g of protein, 4.5 g of fat and 1 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Coconut balls Nutrition Facts
Selected: 1 piece (medium) · 20 g
70
KCAL / 20G
Carbs
6g
· 2% DV
Protein
1.5g
· 3% DV
Fat
4.5g
· 6% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 9% · Fat 57%
Coconut balls nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 3.7 g | 19% |
| Trans fat | 0 g | |
| Sodium | 19 mg | 1% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 1 g | 4% |
| Protein | 1.5 g | 3% |
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 1 Medium Coconut balls?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 70 kcal |
| 1 piece (small) | 12 g | 42 kcal |
| 1 serving (small) | 25 g | 88 kcal |
| 1 piece (large) | 30 g | 105 kcal |
| 2 piece (double) | 40 g | 140 kcal |
| 1 serving (medium) | 50 g | 175 kcal |
| 3 piece (triple) | 60 g | 210 kcal |
| 1 cup (shredded) | 80 g | 280 kcal |
| 100 g | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Coconut balls
How do you make coconut balls?
Coconut balls are usually made by mixing shredded coconut with crushed biscuits and milk or condensed milk, then rolling the mixture into bite-sized portions. Coat each ball in extra coconut and chill briefly so it firms up before serving.
What are coconut balls made of?
Coconut balls typically contain shredded coconut, with recipes adding ingredients such as crushed biscuits, condensed milk, cocoa, or chocolate. Some versions use dates or nuts instead. The ingredients vary, so the texture can range from soft and chewy to more cake-like.
Are coconut balls the same as coconut macaroons?
No, coconut balls and coconut macaroons are usually different treats. Coconut balls are commonly rolled and served chilled, often with biscuits or condensed milk, while macaroons are typically baked and held together with egg whites or another binder.
Do coconut balls need to be refrigerated?
Yes, refrigerate coconut balls made with milk, cream, or condensed milk, in a covered container. They generally keep for about 3–4 days. Bring out only the portion you plan to serve, rather than leaving the whole batch at room temperature.
Can you freeze coconut balls?
Yes, coconut balls freeze well. Freeze them in a single layer first, then transfer them to an airtight container so they do not stick together. Thaw them in the refrigerator; the coating may become slightly softer after thawing.
Can you make coconut balls without condensed milk?
Yes, you can make coconut balls without condensed milk. Use softened dates, nut butter, or a little milk to bind the shredded coconut and other ingredients; add the binder gradually so the mixture stays firm enough to roll.
Why are my coconut balls too soft to roll?
Coconut balls are often too soft because the mixture has too much liquid or has not had time to chill. Refrigerate it until firmer, or mix in a little more shredded coconut or biscuit crumbs, then roll the portions.
Can you make coconut balls with fresh coconut?
Yes, fresh coconut can be used for coconut balls, but it contains more moisture than dried shredded coconut. Drain or lightly dry the fresh shreds first, and add the liquid binder cautiously so the mixture does not turn wet and difficult to shape.
How can you make coconut balls less sweet?
Make coconut balls less sweet by choosing unsweetened shredded coconut and reducing the condensed milk or other sweetener. Add the binder gradually, since cutting it back too much can leave the mixture crumbly and hard to roll.
Are coconut balls healthy?
Coconut balls can be an enjoyable treat, but they are often rich in added sugar and concentrated ingredients, so they are not a particularly filling everyday snack. A small portion alongside fruit or a meal is a more balanced way to enjoy them.
Coconut balls Vitamins & Minerals
Vitamins
Biotin
0.4µg · 1% DV
B5
0.05mg · 1% DV
B6
0.02mg · 1% DV
B2
0.01mg · 1% DV
Minerals
Manganese
0.22mg · 10% DV
Copper
0.06mg · 7% DV
Phosphorus
19mg · 3% DV
Selenium
1.2µg · 2% DV
Potassium ⭐
52mg · 2% DV
Sodium
19mg · 1% DV
Coconut balls Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut balls
To burn the 70 calories in 1 piece (medium) (20 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 Coconut balls?
Coconut balls are small, sweet confections made by mixing grated coconut with a binder such as condensed milk, sugar or another ingredient, then shaping the mixture into balls. Recipes vary widely, and the name covers homemade treats as well as versions served for celebrations in different places; there is no single standard recipe.
They are usually eaten as a bite-sized dessert or snack, often with tea or coffee, and have a sweet, chewy texture with a pronounced coconut flavour. They are energy-dense, with some fibre and protein alongside the carbohydrates and fat. A medium piece is about 20 g, so one can make a convenient small treat; for a lighter option, choose a smaller portion or a recipe with less added sweetener.
How Nutritious Is Coconut balls?
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
Medium
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 Coconut balls 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 Coconut balls Contain Allergens?
No known major allergens
Which Diets Is Coconut balls Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Coconut balls Fat Profile
SATURATED
3.7g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.