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Coconut Sticks Calories
Natural coconut, source of fiber and healthy fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Coconut Sticks (20 g) has 71 calories. That works out to 354 calories per 100 g. It contains 3 g of carbs, 0.7 g of protein, 6.7 g of fat and 1.8 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 Sticks Nutrition Facts
Selected: 1 piece (medium) · 20 g
71
KCAL / 20G
Carbs
3g
· 1% DV
Protein
0.7g
· 1% DV
Fat
6.7g
· 9% 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 16% · Protein 4% · Fat 80%
Coconut Sticks nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 71 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 5.94 g | 30% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 0.7 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 Sticks?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 71 kcal |
| 1 piece (small) | 10 g | 35 kcal |
| 1 serving (medium) | 30 g | 106 kcal |
| 1 piece (large) | 35 g | 124 kcal |
| 1 piece (jumbo) | 50 g | 177 kcal |
| 3 piece (medium) | 60 g | 212 kcal |
| 1 cup (chopped) | 80 g | 283 kcal |
| 100 g | 100 g | 354 kcal |
| 1 pack (whole) | 100 g | 354 kcal |
| 5 piece (large) | 100 g | 354 kcal |
Calculated from 354 calories per 100 g.
Frequently Asked Questions About Coconut Sticks
What are Coconut Sticks?
Coconut Sticks are long pieces of coconut flesh that have been dried, and sometimes toasted. They are eaten as a crunchy snack or used as a topping, and may be sold plain or sweetened.
How are Coconut Sticks made?
Coconut Sticks are usually made by slicing coconut flesh into long strips and drying it, so the plain version is minimally processed. Some versions are toasted or sweetened; homemade strips can be dried slowly in a low oven.
Are Coconut Sticks the same as coconut chips?
Coconut Sticks and coconut chips are both made from coconut flesh, but they are cut differently. Sticks are long, narrow strips, while chips are usually thin, curved slices; either can be dried or toasted.
Do Coconut Sticks have added sugar?
Some Coconut Sticks contain added sugar, while others are made with coconut alone. Sweetened versions taste more like candy, so check the ingredient list if you want plain dried coconut rather than a sweet snack.
How can you eat Coconut Sticks?
You can eat Coconut Sticks straight from the pack or add them to yogurt, oatmeal, trail mix, and desserts. Break them into smaller pieces to scatter over baked goods or mix into granola for extra crunch.
Can you toast Coconut Sticks?
Yes, you can toast Coconut Sticks in a dry pan or oven to bring out their nutty flavor. They brown quickly, so stir or check them often and take them off the heat as soon as they turn lightly golden.
How should you store Coconut Sticks?
Store Coconut Sticks in an airtight container in a cool, dry place away from direct sunlight. Moisture can make them lose their crunch, while heat and light can cause the coconut’s natural oils to develop an off flavor.
How long do Coconut Sticks last after opening?
The shelf life of opened Coconut Sticks varies with the product and how well it is stored. Follow the date on the package, reseal it tightly, and discard the sticks if their smell, taste, or appearance has changed.
Do Coconut Sticks need to be soaked before eating?
No, Coconut Sticks do not usually need soaking; dried ones are ready to eat as they are. If you find them too firm, briefly soaking them in milk or another liquid can soften them for cereal or dessert recipes.
Are Coconut Sticks a healthy snack?
Coconut Sticks provide fiber and fats from coconut, but they are also energy-dense, so a large handful can add up quickly. Choose plain ones if you want to avoid added sugar, and enjoy a modest portion alongside other foods.
Coconut Sticks Vitamins & Minerals
Vitamins
Folate
5.2µg · 1% DV
B5
0.06mg · 1% DV
B1
0.01mg · 1% DV
Vitamin C
0.66mg · 1% DV
Minerals
Manganese
0.3mg · 13% DV
Copper
0.09mg · 10% DV
Selenium
2µg · 4% DV
Phosphorus
23mg · 3% DV
Potassium ⭐
71mg · 2% DV
Sodium
4mg · 0% DV
Coconut Sticks Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut Sticks
To burn the 71 calories in 1 piece (medium) (20 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 Sticks?
Coconut Sticks are long pieces cut from the white flesh of mature coconuts, usually dried for a chewy or crisp snack. Depending on the product, they may be plain, toasted or sweetened, so check the ingredient list if you prefer unsweetened coconut.
They’re eaten on their own or added to porridge, yoghurt, trail mix and baked goods. Coconut is rich in fat and provides fibre: these sticks contain 9 g of fibre per 100 g. Because they’re energy-dense, a small handful makes a practical snack; pair it with fresh fruit or plain yoghurt for a more filling, balanced bite.
How Nutritious Is Coconut Sticks?
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 Sticks 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 Sticks Contain Allergens?
No known major allergens
Which Diets Is Coconut Sticks 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 Sticks Fat Profile
SATURATED
5.94g
MONOUNSATURATED
0.29g
POLYUNSATURATED
0.07g
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Nutrition data compiled from USDA FoodData Central and scientific sources.