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Coconut (ground) Calories
Healthy fats, fiber, mineral-rich
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Coconut (ground) (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, 9.3 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 45 (low), so it raises blood sugar slowly.
Coconut (ground) Nutrition Facts
Selected: 2 tablespoon (medium) · 15 g
99
KCAL / 15G
Carbs
3.6g
· 1% DV
Protein
1g
· 2% DV
Fat
9.3g
· 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 (ground) nutrition facts table · 2 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 9.3 g | 12% |
| Saturated fat | 7.99 g | 40% |
| 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 (ground)?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 15 g | 99 kcal |
| 1 tablespoon (small) | 7 g | 46 kcal |
| 3 tablespoon (large) | 22 g | 145 kcal |
| 1 piece (medium) | 25 g | 165 kcal |
| 1 serving (medium) | 30 g | 198 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 (ground)
What is ground coconut?
Ground coconut is coconut flesh that has been dried and milled into small pieces or a fine powder. Its texture varies by product, and it is commonly used in baking, desserts, and toppings.
How do you make ground coconut at home?
You can make ground coconut by pulsing unsweetened dried coconut flakes in a food processor until they reach the texture you want. Stop before they turn into a paste, since continued processing releases the coconut oil.
What is the difference between ground coconut and coconut flour?
Ground coconut is not necessarily the same as coconut flour. Coconut flour is usually made from defatted coconut flesh and absorbs more liquid, so swapping it for ground coconut in equal amounts can make a recipe dry.
How can you use ground coconut in recipes?
Ground coconut works well in cakes, cookies, puddings, smoothies, and homemade granola. Stir it into batters or sprinkle it over finished dishes; its flavor and texture are especially noticeable in coconut-based desserts.
Can you use ground coconut instead of desiccated coconut?
Usually, yes: ground coconut and desiccated coconut are both dried coconut products, though their particle size may differ. If your ground coconut is much finer, it can make a recipe denser, so add it gradually when substituting.
How should you store ground coconut?
Keep ground coconut in an airtight container in a cool, dry place, away from heat and moisture. In a warm or humid kitchen, refrigerating it can help preserve its quality; let it reach room temperature before opening to limit condensation.
Can you toast ground coconut?
Yes, ground coconut can be toasted in a dry pan over low heat or spread on a baking tray. Stir or check it frequently because the small pieces brown quickly, then cool it before adding it to a recipe.
Is ground coconut sweetened?
Plain ground coconut is usually unsweetened, but sweetened versions are also sold. Sweetened coconut can make a recipe noticeably sweeter and moister, so use an unsweetened product when you want to control the sweetness yourself.
Can ground coconut replace fresh coconut?
Ground coconut can replace fresh coconut in some recipes, but it is drier and has a different texture. It works best in baking and toppings; in moist dishes, fresh coconut may contribute liquid that ground coconut cannot provide.
Can you eat ground coconut without cooking it?
Yes, ground coconut sold as a food can be eaten without cooking. Add it to oatmeal, yogurt, or fruit, or use it as a topping; cooking is only needed when the recipe calls for it.
Coconut (ground) Vitamins & Minerals
Vitamins
Folate
3.9µg · 1% DV
B5
0.05mg · 1% DV
B1
0.01mg · 1% DV
B3
0.08mg · 1% DV
Minerals
Manganese
0.22mg · 10% DV
Copper
0.07mg · 8% DV
Selenium
1.5µg · 3% DV
Phosphorus
17mg · 2% DV
Potassium ⭐
53mg · 2% DV
Sodium
5.55mg · 0% DV
Coconut (ground) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut (ground)
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 (ground)?
Ground coconut is made by drying and finely shredding the white flesh of mature coconuts. It is widely used in baking and desserts, adding a distinct tropical aroma and a soft, slightly chewy texture. Depending on the grind, it may be fine and powdery or made up of larger flakes.
Its rich, mildly sweet flavour works well in cakes, biscuits, puddings and breakfast bowls, or as a topping for fruit and yoghurt. Ground coconut is especially rich in fat and fibre; a 100 g portion contains 16.3 g of fibre, though portions are usually much smaller. Use a spoonful to bring flavour and texture to a dish, or pair it with fresh fruit for a less rich snack.
How Nutritious Is Coconut (ground)?
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 (ground) 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 (ground) Contain Allergens?
No known major allergens
Which Diets Is Coconut (ground) 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 (ground) Fat Profile
SATURATED
7.99g
MONOUNSATURATED
0.87g
POLYUNSATURATED
0.03g
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Nutrition data compiled from USDA FoodData Central and scientific sources.