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Coconut paste Calories
Rich in healthy fats, fiber, and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Coconut paste (16 g) has 109 calories. That works out to 684 calories per 100 g. It contains 3.8 g of carbs, 1.1 g of protein, 10.4 g of fat and 2.6 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Coconut paste?
Coconut paste is made by grinding coconut flesh into a thick, spreadable mixture; unlike coconut oil, it retains the ground coconut itself. It has a sweet, nutty coconut flavour and a smooth-to-slightly-grainy texture, depending on temperature. In tropical cuisines it may be used in sauces and sweets, while elsewhere it is an easy addition to toast, porridge, smoothies or fruit. Its character is rich in fat and fibre, so a little goes a long way. If it firms up, warm the jar gently and stir before using; for a lighter snack, spread a thin layer on toast or pair a small spoonful with fresh fruit.
Coconut paste Nutrition Facts
Selected: 100 g
684
KCAL / 100G
Carbs
23.7g
· 9% DV
Protein
6.6g
· 13% DV
Fat
65.2g
· 84% DV
Fiber
16.3g
· 58% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 4% · Fat 83%
Coconut paste Vitamins & Minerals
Vitamins
Folate
26µg · 7% DV
B5
0.3mg · 6% DV
B1
0.06mg · 5% DV
B3
0.54mg · 3% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
210mg · 30% DV
Magnesium
90mg · 21% DV
How Nutritious Is Coconut paste?
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.
Coconut paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut paste
To burn the 684 calories in 100 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.
Is Coconut paste 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 paste Contain Allergens?
No known major allergens
Which Diets Is Coconut paste 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 paste Fat Profile
SATURATED
57.2g
MONOUNSATURATED
2.7g
POLYUNSATURATED
0.2g
Compare Coconut paste
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Frequently Asked Questions About Coconut paste
What is Coconut paste made of?
Coconut paste is made by grinding coconut flesh into a thick spread. Unlike coconut oil, it contains the ground coconut solids as well as their natural fat, giving it a fuller texture and coconut flavour.
How do you use Coconut paste?
Coconut paste works as a spread, a smoothie or porridge addition, and an ingredient in desserts and sauces. Stir it into warm food gradually so it blends smoothly rather than forming lumps.
How do you make Coconut paste at home?
You can make Coconut paste by blending unsweetened dried coconut until its natural oils are released and the mixture becomes smooth. Pause to scrape down the sides of the food processor as needed; it may take several minutes.
Is Coconut paste the same as coconut butter?
Coconut paste is often another name for coconut butter: both usually mean ground coconut flesh. They are different from coconut oil, which is the separated fat and does not contain the coconut’s fibrous solids.
Why does Coconut paste separate?
Coconut paste can separate because its natural oil rises above the heavier ground coconut. This is normal for a pure paste; stir it thoroughly before serving to bring the texture back together.
Does Coconut paste need to be refrigerated?
Coconut paste does not usually need refrigeration when kept sealed in a cool, dry place. Refrigeration can make it very firm, so if you chill it, let it soften before spreading or mixing it into food.
How do you soften hard Coconut paste?
Warm the closed jar of Coconut paste in a bowl of warm water, then stir it once it softens. Avoid overheating it in a microwave, which can melt the oil unevenly and make the texture harder to mix.
Can you use Coconut paste instead of coconut oil in recipes?
Coconut paste is not a direct substitute for coconut oil in every recipe because it also contains ground coconut solids. It can work in smoothies, spreads, and some baked goods, but may change a recipe’s texture.
What does Coconut paste taste like?
Coconut paste tastes rich, creamy, and distinctly coconutty, with a slightly grainy texture when it is not fully smooth. Its flavour pairs well with chocolate, banana, oats, and mildly sweet dishes.
Can Coconut paste cause weight gain?
Coconut paste can contribute to weight gain if it regularly adds more energy to your diet than you use. Its concentrated fat makes it easy to add a substantial amount to toast, smoothies, or desserts without noticing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.