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Fat-Free Desiccated Coconut Calories
High fiber, low fat, mineral source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Fat-Free Desiccated Coconut (15 g) has 41 calories. That works out to 270 calories per 100 g. It contains 9.7 g of carbs, 0.8 g of protein, 0.2 g of fat and 2.4 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Fat-Free Desiccated Coconut Nutrition Facts
Selected: 2 tablespoon (medium) · 15 g
41
KCAL / 15G
Carbs
9.7g
· 4% DV
Protein
0.8g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 7% · Fat 4%
Fat-Free Desiccated Coconut nutrition facts table · 2 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 5.55 mg | 0% |
| Total carbohydrate | 9.7 g | 4% |
| Fiber | 2.4 g | 9% |
| Protein | 0.8 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 Fat-Free Desiccated Coconut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 15 g | 41 kcal |
| 1 tablespoon (small) | 7 g | 19 kcal |
| 1 piece (small) | 10 g | 27 kcal |
| 1 tablespoon (thick) | 10 g | 27 kcal |
| 3 tablespoon (large) | 22 g | 59 kcal |
| 1 serving (medium) | 30 g | 81 kcal |
| 1 pack (medium) | 50 g | 135 kcal |
| 1 cup (medium) | 80 g | 216 kcal |
| 100 g | 100 g | 270 kcal |
Calculated from 270 calories per 100 g.
Frequently Asked Questions About Fat-Free Desiccated Coconut
How is fat-free desiccated coconut made?
Fat-free desiccated coconut is made by removing much of the oil from coconut meat, then drying and shredding it. “Fat-free” is a product name, not a claim that it contains absolutely no fat.
Can fat-free desiccated coconut replace regular desiccated coconut in baking?
Sometimes, but it may make baked goods drier because it contains less oil and absorbs moisture readily. Start with the recipe’s stated amount and add a little extra liquid if the batter becomes noticeably stiff.
Can you use fat-free desiccated coconut instead of coconut flour?
No, not as a direct one-for-one swap. Coconut flour is much more finely ground and absorbs liquid differently, so replacing it with fat-free desiccated coconut can leave a recipe with the wrong texture.
Does fat-free desiccated coconut need to be rehydrated?
Usually not; you can add it directly to many batters, toppings, and breakfast bowls. If it makes a mixture too dry, soak it briefly in a little water or milk first, then adjust the recipe’s liquid.
Is fat-free desiccated coconut sweetened?
Not necessarily; plain fat-free desiccated coconut can contain no added sugar, while some products are sweetened. Read the ingredients for sugar or syrup if you want an unsweetened ingredient for baking or cooking.
How should fat-free desiccated coconut be stored after opening?
Keep fat-free desiccated coconut in an airtight container in a cool, dry place. Protecting it from moisture helps prevent clumping and spoilage; follow the package directions if they specify refrigeration or another storage method.
Can fat-free desiccated coconut be toasted?
Yes, toast it in a dry pan over low heat, stirring continuously. Its fine shreds can brown quickly, so take the pan off the heat as soon as the coconut turns lightly golden.
What can you add fat-free desiccated coconut to?
Add fat-free desiccated coconut to porridge, yogurt, smoothies, curries, or baked goods. In smoothies and wet mixtures, it thickens as it absorbs liquid, so blend in a small amount first and adjust the texture.
Can fat-free desiccated coconut be used to coat chicken or fish?
Yes, it can be mixed with breadcrumbs or spices for a coconut coating on chicken or fish. Because it is relatively dry and low in oil, it may brown faster than a coating made with regular coconut.
Can fat-free desiccated coconut go rancid?
Yes, although removing much of the oil can make it less prone to rancidity than regular coconut, it can still spoil if exposed to heat, air, or moisture. Discard it if it smells stale, sour, or otherwise unpleasant.
Fat-Free Desiccated Coconut Vitamins & Minerals
Vitamins
Biotin
0.38µg · 1% DV
Folate
3.9µg · 1% DV
B5
0.05mg · 1% DV
B3
0.14mg · 1% DV
Minerals
Manganese
0.22mg · 10% DV
Copper
0.07mg · 8% DV
Selenium
1.2µg · 2% DV
Phosphorus
14mg · 2% DV
Potassium ⭐
56mg · 2% DV
Sodium
5.55mg · 0% DV
Fat-Free Desiccated Coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-Free Desiccated Coconut
To burn the 41 calories in 2 tablespoon (medium) (15 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 Fat-Free Desiccated Coconut?
Fat-free desiccated coconut is grated coconut that has been dried after much of its natural oil is removed. It is a leaner, drier alternative to regular desiccated coconut, though “fat-free” does not mean it contains no fat at all.
It has a gently sweet coconut flavour and a dry, slightly chewy texture. In baking, it is used in cakes, biscuits and energy bites; it also works stirred into porridge or yoghurt, or sprinkled over fruit. With 16.3 g of fibre per 100 g, it is notably fibre-rich. Because it is quite dry, let it soften briefly in yoghurt or milk, or add a little extra liquid when using it in a recipe.
How Nutritious Is Fat-Free Desiccated Coconut?
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 Fat-Free Desiccated 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 Fat-Free Desiccated Coconut Contain Allergens?
No known major allergens
Which Diets Is Fat-Free Desiccated 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
Fat-Free Desiccated Coconut Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
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Nutrition data compiled from USDA FoodData Central and scientific sources.