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Coconut Raspel (Shredded Coconut) Calories
Source of fiber and healthy fats, vegan and gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Coconut Raspel (Shredded Coconut) (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 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Coconut Raspel (Shredded Coconut) 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 Raspel (Shredded Coconut) 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 Raspel (Shredded Coconut)?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 15 g | 99 kcal |
| 1 tablespoon (small) | 7 g | 46 kcal |
| 1 tablespoon (thick) | 10 g | 66 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 (medium) | 100 g | 660 kcal |
Calculated from 660 calories per 100 g.
Frequently Asked Questions About Coconut Raspel (Shredded Coconut)
What is shredded coconut used for?
Shredded coconut adds a chewy texture and coconut flavor to cakes, cookies, energy bites, curries, and dessert toppings. Stir it into batters or fillings, or sprinkle it over food just before serving for a more noticeable texture.
Is shredded coconut the same as desiccated coconut?
They are both dried coconut, but shredded coconut is usually cut into longer, thicker strands, while desiccated coconut is more finely grated. Recipes can often use either, though the finer texture absorbs moisture and blends into batters more readily.
Can you toast shredded coconut?
Yes, toasting shredded coconut deepens its flavor and makes it crisp. Spread it in a dry pan over low heat and stir often, or bake it in a single layer; it can go from golden to burnt quickly.
How should you store shredded coconut after opening?
Keep shredded coconut in an airtight container in a cool, dry place away from sunlight. Moisture can make it clump or spoil sooner. If your kitchen is warm or humid, refrigerate the sealed container to help preserve its quality.
Can you freeze shredded coconut?
Yes, shredded coconut freezes well. Seal it in a freezer-safe bag or container, pressing out excess air, and take out only what you need. You can use it after thawing, or add small amounts directly to cooked dishes.
Can you substitute shredded coconut for coconut flour?
No, shredded coconut is not a direct substitute for coconut flour. Coconut flour is much finer and absorbs liquid differently, so swapping the same amount can make a recipe dry or crumbly. Use a recipe designed for shredded coconut instead.
How do you make shredded coconut from a fresh coconut?
To make shredded coconut, remove the white flesh from the hard shell and grate it with a box grater or food processor. Use it fresh, or dry the shreds gently in a low oven, stirring occasionally, until they are no longer moist.
How do you rehydrate dried shredded coconut?
Yes, you can soften dried shredded coconut by mixing it with a little warm water or milk and letting it sit briefly. Add liquid gradually so it does not become soggy; this works well when a recipe calls for moist coconut.
Is sweetened shredded coconut different from unsweetened shredded coconut?
Yes, sweetened shredded coconut has sugar added, while unsweetened shredded coconut does not. Sweetened coconut tastes sweeter and can brown more quickly in baking, so check which type a recipe expects before adjusting its other ingredients.
Does shredded coconut fit a keto diet?
Unsweetened shredded coconut can fit into a keto-style diet because it is low in digestible carbohydrate compared with many sweet toppings. Sweetened versions contain added sugar, so use the unsweetened kind when limiting carbohydrates.
Coconut Raspel (Shredded Coconut) 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
0.3mg · 13% DV
Copper
0.07mg · 8% DV
Magnesium
14mg · 3% DV
Selenium
1.52µg · 3% DV
Potassium ⭐
53mg · 2% DV
Sodium
5.55mg · 0% DV
Coconut Raspel (Shredded Coconut) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut Raspel (Shredded Coconut)
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 Raspel (Shredded Coconut)?
Coconut Raspel (Shredded Coconut) is the finely grated white flesh of the coconut, usually dried so it can be stored and added easily to recipes. It tastes mildly sweet and distinctly coconutty, with a dry, chewy texture that softens when mixed into moist foods. Across many cuisines, it goes into cakes, biscuits, granola and curries, or is sprinkled over puddings and fruit; it is also familiar in baking for English-speaking readers. It is rich in fibre and fat, so a little adds plenty of flavour and texture. A typical serving is about 15 g. Try it toasted for a deeper aroma, or use a modest amount as a topping when you want to keep a dish lighter.
How Nutritious Is Coconut Raspel (Shredded 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 Coconut Raspel (Shredded Coconut) 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 Raspel (Shredded Coconut) Contain Allergens?
No known major allergens
Which Diets Is Coconut Raspel (Shredded 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
✓ Suitable
Low FODMAP
— Not suitable
Coconut Raspel (Shredded Coconut) Fat Profile
SATURATED
8.58g
MONOUNSATURATED
0.87g
POLYUNSATURATED
0.26g
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Nutrition data compiled from USDA FoodData Central and scientific sources.