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Coconut (dried, grated) Calories
Healthy fats, fiber, mineral-rich
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Coconut (dried, grated) (15 g) has 99 calories. That works out to 660 calories per 100 g. It contains 3.6 g of carbs, 1 g of protein, 9.7 g of fat and 2.4 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Coconut (dried, grated) Nutrition Facts
Selected: 2 tablespoon (medium) · 15 g
99
KCAL / 15G
Carbs
3.6g
· 1% DV
Protein
1g
· 2% DV
Fat
9.7g
· 12% 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 14% · Protein 4% · Fat 82%
Coconut (dried, grated) nutrition facts table · 2 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 8.58 g | 43% |
| Trans fat | 0 g | |
| Sodium | 5.55 mg | 0% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 2.4 g | 9% |
| Protein | 1 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 Coconut (dried, grated)?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 15 g | 99 kcal |
| 1 teaspoon (mini) | 3 g | 20 kcal |
| 1 tablespoon (small) | 7 g | 46 kcal |
| 3 tablespoon (large) | 22 g | 145 kcal |
| 1 piece (medium) | 25 g | 165 kcal |
| ½ cup (small) | 40 g | 264 kcal |
| 1 cup (medium) | 80 g | 528 kcal |
| 100 g | 100 g | 660 kcal |
| 1 pack (large) | 100 g | 660 kcal |
Calculated from 660 calories per 100 g.
Frequently Asked Questions About Coconut (dried, grated)
Is dried, grated coconut sweetened?
Dried, grated coconut is often sold unsweetened, but some products have added sugar. Sweetened coconut tastes noticeably sweeter and can change a recipe’s texture, so reduce the added sugar when using it in baking.
How do you use dried, grated coconut?
Add dried, grated coconut to cakes, cookies, granola, smoothies, or coconut-based curries, or scatter it over desserts. Mixing it with the dry ingredients helps it distribute evenly through batters and doughs.
Can you toast dried, grated coconut?
Yes. Toast dried, grated coconut in a dry pan over low to medium heat, stirring constantly, or spread it on a baking tray. It browns quickly, so remove it as soon as it turns lightly golden.
What is the difference between desiccated coconut and dried, grated coconut?
Desiccated coconut is usually finely grated and dried, while dried, grated coconut may have longer or coarser shreds. The terms can overlap, so texture—not the name alone—is the most useful guide when choosing one for a recipe.
How do you store dried, grated coconut after opening?
Keep dried, grated coconut in an airtight container in a cool, dry place away from sunlight and strong odors. Seal it promptly after use; moisture can make it clump and shorten its shelf life.
Can dried, grated coconut be used instead of fresh coconut?
Yes, dried, grated coconut can replace fresh coconut in many baked goods, but it is much drier and more concentrated. Soak it briefly in warm water or milk first if the recipe needs the moisture and texture of fresh coconut.
Can you make coconut milk from dried, grated coconut?
Yes. Blend dried, grated coconut with hot water, let it steep briefly, then strain it through a fine cloth. Use less water for a richer result, and refrigerate the homemade coconut milk promptly.
Can you freeze dried, grated coconut?
Yes, dried, grated coconut freezes well. Pack it in an airtight freezer bag or container, removing excess air, and take out only what you need; it can usually be added to recipes straight from frozen.
How can you tell if dried, grated coconut has gone bad?
Discard dried, grated coconut if it smells sour, musty, or like rancid oil, or if you see mold or signs of moisture damage. A bitter, stale taste is another sign that its natural oils have turned.
Does dried, grated coconut cause weight gain?
Dried, grated coconut does not cause weight gain by itself, but it is energy-dense, so generous additions to snacks and desserts can add up. Using a modest amount as a topping or recipe ingredient makes portions easier to manage.
Coconut (dried, grated) Vitamins & Minerals
Vitamins
Folate
3.9µg · 1% DV
B5
0.05mg · 1% DV
B3
0.14mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Manganese
0.41mg · 18% DV
Copper
0.07mg · 8% DV
Magnesium
14mg · 3% DV
Selenium
1.5µg · 3% DV
Potassium ⭐
53mg · 2% DV
Sodium
5.55mg · 0% DV
Coconut (dried, grated) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut (dried, grated)
To burn the 99 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 Coconut (dried, grated)?
Coconut (dried, grated) is made from the white flesh of mature coconuts, finely grated and dried. It has a concentrated, gently sweet coconut aroma, with a dry, fibrous texture that softens as you chew. Some packaged varieties are sweetened, so check the label if you want the unsweetened kind.
It is widely used in cakes, biscuits, puddings and granola, or sprinkled over fruit and porridge. In South Asian cooking, it can also add texture and richness to curries and other savoury dishes. It is high in fat and fibre, so a little goes a long way; stir a spoonful into yoghurt or oats, or briefly toast it to bring out its aroma.
How Nutritious Is Coconut (dried, grated)?
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 (dried, grated) Processed?
NOVA 2
Minimally 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 (dried, grated) Contain Allergens?
No known major allergens
Which Diets Is Coconut (dried, grated) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Coconut (dried, grated) Fat Profile
SATURATED
8.58g
MONOUNSATURATED
0.39g
POLYUNSATURATED
0.26g
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Nutrition data compiled from USDA FoodData Central and scientific sources.