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Coconut-coated cheese Calories
High-fat, low-carb cheese snack coated with coconut
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Coconut-coated cheese (30 g) has 119 calories. That works out to 395 calories per 100 g. It contains 2.6 g of carbs, 5 g of protein, 10 g of fat and 0.8 g of fiber. Its 0.3 µg of B12 covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Coconut-coated cheese Nutrition Facts
Selected: 1 piece (medium) · 30 g
119
KCAL / 30G
Carbs
2.6g
· 1% DV
Protein
5g
· 10% DV
Fat
10g
· 13% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 17% · Fat 74%
Coconut-coated cheese nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 6.42 g | 32% |
| Trans fat | 0.12 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 5 g | 10% |
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-coated cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 119 kcal |
| 1 piece (small) | 15 g | 59 kcal |
| 1 ounce (medium) | 28 g | 111 kcal |
| 1 serving (large) | 45 g | 178 kcal |
| ½ cup (shredded) | 55 g | 217 kcal |
| 2 piece (double) | 60 g | 237 kcal |
| 1 serving (extra large) | 90 g | 356 kcal |
| 100 g | 100 g | 395 kcal |
Calculated from 395 calories per 100 g.
Frequently Asked Questions About Coconut-coated cheese
What is coconut-coated cheese?
Coconut-coated cheese is a cheese snack with a coating of coconut. The type of cheese and the form of coconut can vary by product, so its texture and flavour may range from mild and creamy to firmer and more savoury.
What kind of cheese works best for coconut-coated cheese?
A firm cheese that holds its shape is easiest to coat for coconut-coated cheese. Very soft cheese can be difficult to handle, while the exact flavour and texture of the finished snack will depend on the cheese you choose.
Is coconut-coated cheese sweet or savoury?
Coconut-coated cheese is generally savoury, with the coconut adding a distinct aromatic note rather than making it a dessert. Its overall taste depends on how salty the cheese is and whether the coating contains any added sweetener.
What goes well with coconut-coated cheese?
Coconut-coated cheese pairs well with plain crackers, fresh fruit, or crisp vegetables that do not overpower its flavour. You can also serve it on a snack board alongside milder cheeses and keep strongly flavoured dips separate.
Can you make coconut-coated cheese at home?
Yes, you can make a simple version of coconut-coated cheese by pressing coconut flakes onto the surface of a firm cheese. If they do not stick, lightly dampen the surface first, then chill the cheese briefly before serving.
Does coconut-coated cheese melt when heated?
It can, depending on the cheese used: some cheeses soften or melt, while others hold their shape. The coconut coating can brown quickly, so use gentle heat and keep an eye on it rather than cooking it for a long time.
How should you store coconut-coated cheese after opening?
Store coconut-coated cheese in a covered container in the refrigerator if it was sold chilled. Keep it out of room-temperature conditions for extended periods, and follow the package’s instructions for how soon to use it after opening.
Can you freeze coconut-coated cheese?
You can freeze coconut-coated cheese, but thawing may make the cheese crumbly or change its texture, and the coconut coating may loosen. Freeze it well wrapped and thaw it in the refrigerator; avoid freezing it again after thawing.
Does coconut-coated cheese contain lactose?
It may contain lactose because the coating does not remove lactose from the cheese. The amount depends on the cheese used, so people who need to avoid lactose should choose a product specifically identified as lactose-free.
Is coconut-coated cheese a good snack for weight loss?
Coconut-coated cheese is not a weight-loss food in itself. Because it is a rich cheese snack, a modest portion can fit into a weight-management plan, but it is worth accounting for alongside the rest of your snacks and meals.
Coconut-coated cheese Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
Vitamin A
78µg · 9% DV
B2
0.1mg · 8% DV
Biotin
0.96µg · 3% DV
Minerals
Phosphorus
90mg · 13% DV
Calcium
126mg · 13% DV
Sodium
156mg · 7% DV
Zinc
0.66mg · 6% DV
Potassium ⭐
41mg · 1% DV
Coconut-coated cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut-coated cheese
To burn the 119 calories in 1 piece (medium) (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 Coconut-coated cheese?
Coconut-coated cheese is a snack made by covering cheese with shredded coconut. It is not tied to one established regional tradition; the cheese inside may be soft and creamy or firmer, depending on the style used.
Its savoury, sometimes salty cheese centre contrasts with coconut’s mild sweetness and chewy texture. You can serve it as a small snack, alongside fresh fruit, or as part of a cheese board; it is not a standard everyday dish in most places. It is high in fat and low in carbohydrates, with some protein, so a modest portion works well when you want something rich without much carbohydrate. Pair it with crisp fruit for a fresher balance.
How Nutritious Is Coconut-coated cheese?
Nutrient density
Medium
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-coated cheese 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-coated cheese Contain Allergens?
Contains these allergens:
Which Diets Is Coconut-coated cheese 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
✓ Suitable
Low FODMAP
— Not suitable
Coconut-coated cheese Fat Profile
SATURATED
6.42g
MONOUNSATURATED
2.43g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.