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Coconut spread Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Coconut spread (18 g) has 113 calories. That works out to 630 calories per 100 g. It contains 4.3 g of carbs, 0.6 g of protein, 10.4 g of fat and 1.8 g of fiber. Its 0.3 mg of Manganese covers 12% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Coconut spread Nutrition Facts
Selected: 1 tablespoon (medium) · 18 g
113
KCAL / 18G
Carbs
4.3g
· 2% DV
Protein
0.6g
· 1% DV
Fat
10.4g
· 13% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 2% · Fat 83%
Coconut spread nutrition facts table · 1 tablespoon (medium) (18 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 9.36 g | 47% |
| Trans fat | 0 g | |
| Sodium | 2.7 mg | 0% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 1.8 g | 6% |
| 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 Tablespoon of Coconut spread?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 18 g | 113 kcal |
| 1 teaspoon (small) | 6 g | 38 kcal |
| 1 slice (thin) | 20 g | 126 kcal |
| 1 serving (medium) | 30 g | 189 kcal |
| 1 slice (thick) | 35 g | 221 kcal |
| 2 tablespoon (large) | 36 g | 227 kcal |
| 100 g | 100 g | 630 kcal |
| 1 pack (whole) | 200 g | 1260 kcal |
Calculated from 630 calories per 100 g.
Frequently Asked Questions About Coconut spread
What is coconut spread made from?
Coconut spread is typically made by grinding coconut flesh, though some products include added ingredients such as sweeteners or oils. That means texture and taste can vary between brands, so the product’s ingredient list is the best way to identify a particular version.
How do you use coconut spread?
Use coconut spread on toast, stirred into oatmeal, or paired with sliced fruit. It also works in smoothies, desserts, and baking. Its thick texture can make it difficult to blend straight from the jar, so stir it well before measuring.
Is coconut spread the same as coconut butter?
Often, the terms coconut spread and coconut butter describe a similar product made from ground coconut flesh, but they are not guaranteed to mean the same thing. Some spreads contain added ingredients, while coconut butter usually refers to a thicker, coconut-based paste.
How do you make coconut spread at home?
Make coconut spread by processing unsweetened dried coconut in a powerful food processor until it becomes smooth and creamy. Stop to scrape down the sides as needed; continued processing releases the coconut’s natural oils and turns the flakes into a spread.
How should you store coconut spread after opening?
Store opened coconut spread tightly sealed in a cool, dry place, unless its packaging gives different directions. Refrigerate homemade coconut spread, and always use a clean, dry utensil. Discard it if it develops an unusual smell or other signs of spoilage.
Why has oil separated from my coconut spread?
Oil separating on coconut spread is usually natural and does not by itself mean the product has spoiled. Stir the oil back in until the spread is even; if it is too firm to mix, let the jar sit somewhere warm briefly.
Can you cook or bake with coconut spread?
Yes, you can cook and bake with coconut spread by adding it to sauces, porridge, or dessert mixtures. It softens as it warms, so mix it in gradually to control the consistency and avoid exposing it to direct, high heat for too long.
What is the difference between coconut spread and coconut cream?
Coconut spread is generally a thick paste of ground coconut flesh, while coconut cream is a rich, spoonable liquid made from coconut. Spread is suited to toast and thick mixtures; cream is more often used in curries, sauces, and desserts.
Does coconut spread taste sweet or savory?
Coconut spread has a distinct coconut flavor and can taste naturally sweet, but sweetness varies by product. Unsweetened versions pair well with savory foods as well as fruit, while sweetened versions are more commonly used on toast or in desserts.
Can coconut spread replace peanut butter in recipes?
Yes, coconut spread can replace peanut butter in some recipes, especially on toast or in smoothies, but the result will taste strongly of coconut. It may also behave differently in baking, so a direct swap can change both flavor and texture.
Coconut spread Vitamins & Minerals
Vitamins
B5
0.05mg · 1% DV
B1
0.01mg · 1% DV
Biotin
0.27µg · 1% DV
B3
0.11mg · 1% DV
Minerals
Manganese
0.27mg · 12% DV
Copper
0.07mg · 8% DV
Magnesium
16mg · 4% DV
Selenium
1.44µg · 3% DV
Potassium ⭐
67mg · 2% DV
Sodium
2.7mg · 0% DV
Coconut spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut spread
To burn the 113 calories in 1 tablespoon (medium) (18 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 spread?
Coconut spread is a spoonable paste made by grinding coconut flesh, sometimes sold plain and sometimes with other ingredients. Coconut is central to many tropical cuisines, while jarred spreads are now used in kitchens around the world; check the label if you want to know exactly what is in a particular product.
It has a distinct coconut aroma and a rich, mildly sweet flavour. Its texture can be soft and creamy at room temperature, or firmer when cool. Stir it into porridge or smoothies, spread a little on toast, or pair it with fresh fruit. It is energy-dense and high in fat, with 58 g of fat per 100 g, so a thin layer is often enough for a satisfying serving.
How Nutritious Is Coconut spread?
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
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 spread 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 spread Contain Allergens?
No known major allergens
Which Diets Is Coconut spread Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Coconut spread Fat Profile
SATURATED
9.36g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.05g
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Nutrition data compiled from USDA FoodData Central and scientific sources.