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Coconut roll Calories
Energy-dense coconut-based sweet roll
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Coconut roll (35 g) has 111 calories. That works out to 316 calories per 100 g. It contains 21.5 g of carbs, 0.6 g of protein, 1.2 g of fat and 1.2 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Coconut roll Nutrition Facts
Selected: 1 piece (medium) · 35 g
111
KCAL / 35G
Carbs
21.5g
· 8% DV
Protein
0.6g
· 1% DV
Fat
1.2g
· 2% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 2% · Fat 11%
Coconut roll nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 6.13 g | 31% |
| Trans fat | 0.02 g | |
| Sodium | 33 mg | 1% |
| Total carbohydrate | 21.5 g | 8% |
| Fiber | 1.2 g | 4% |
| Protein | 0.6 g | 1% |
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 1 Medium Coconut roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 111 kcal |
| 1 slice (thin) | 15 g | 47 kcal |
| 1 piece (small) | 20 g | 63 kcal |
| 1 slice (thick) | 25 g | 79 kcal |
| 1 piece (large) | 50 g | 158 kcal |
| 1 serving (medium) | 60 g | 190 kcal |
| 2 piece (double) | 70 g | 221 kcal |
| 1 serving (large) | 90 g | 284 kcal |
| 100 g | 100 g | 316 kcal |
Calculated from 316 calories per 100 g.
Frequently Asked Questions About Coconut roll
How do you make a coconut roll?
A common homemade coconut roll is made by spreading a sweet biscuit mixture over desiccated coconut, rolling it up, and chilling it until firm. Recipes vary: some use cocoa and milk, while others use a baked sponge or a creamy filling.
What is in a coconut roll?
Coconut roll usually combines coconut with a sweet base or filling, but the exact ingredients vary by recipe. No-bake versions often use crushed biscuits and cocoa, while baked versions may use sponge cake and a coconut-flavoured cream.
Is a coconut roll baked or no-bake?
Coconut roll can be either baked or no-bake. The biscuit-based version is usually chilled rather than baked, while a sponge-cake version goes in the oven; check the recipe method before preparing it.
How do you keep a coconut roll from cracking?
To help a coconut roll stay intact, spread the mixture evenly and roll it while it is still pliable, using baking paper to guide it. Chill it until firm before slicing, and avoid overfilling a sponge version.
How should you store coconut roll?
Store coconut roll in a covered container in the refrigerator, especially if its recipe contains milk or cream. Let it soften briefly before serving if it has become very firm, and avoid leaving perishable fillings at room temperature for long.
Can you freeze coconut roll?
Yes, coconut roll can generally be frozen. Wrap individual slices or separate them with baking paper in an airtight container, then thaw them in the refrigerator. Cream-filled or sponge versions may have a softer texture after thawing.
What is the difference between coconut roll and a coconut Swiss roll?
A coconut Swiss roll is typically a thin baked sponge rolled around a filling, whereas coconut roll can also refer to a chilled biscuit-based sweet. Recipes and regional names vary, so the ingredient list tells you which kind you have.
What filling goes well in a coconut roll?
Coconut roll pairs well with fillings such as chocolate, vanilla cream, or fruit, depending on whether the base is biscuit or sponge. Spread a thin, even layer so the roll closes neatly and the filling does not squeeze out.
Can you make coconut roll without cocoa?
Yes, you can make coconut roll without cocoa. Use a plain biscuit mixture or sponge and add vanilla, citrus zest, or a suitable filling for flavour; cocoa is common in some recipes but is not essential.
Is coconut roll a good dessert to serve with tea or coffee?
Yes, coconut roll works well with tea or coffee as a sweet snack or dessert. Serve it chilled and cut into small slices; its coconut coating and sweet filling make it rich enough to enjoy without an elaborate accompaniment.
Coconut roll Vitamins & Minerals
Vitamins
Biotin
0.52µg · 2% DV
B6
0.03mg · 2% DV
B1
0.02mg · 2% DV
B3
0.21mg · 1% DV
Minerals
Manganese
0.3mg · 13% DV
Copper
0.08mg · 9% DV
Phosphorus
31mg · 4% DV
Iron
0.63mg · 4% DV
Potassium ⭐
74mg · 2% DV
Sodium
33mg · 1% DV
Coconut roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut roll
To burn the 111 calories in 1 piece (medium) (35 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 roll?
Coconut roll is a sweet made by shaping a soft or biscuit-based mixture into a log and coating or filling it with coconut. Recipes vary, and the name does not point to one standard regional preparation; the base and filling depend on the cook.
It is usually sliced and served as a small dessert or with tea or coffee. The coconut gives it a fragrant, sweet flavour, while the texture can range from soft to firm depending on the base. It is relatively energy-dense and chiefly carbohydrate-based, so a modest slice can be satisfying. Pair it with unsweetened tea or coffee, or serve fruit alongside for a lighter-feeling treat.
How Nutritious Is Coconut roll?
Nutrient density
Low
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
Low
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 roll 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 Coconut roll Contain Allergens?
No known major allergens
Which Diets Is Coconut roll Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Coconut roll Fat Profile
SATURATED
6.13g
MONOUNSATURATED
0.56g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.