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Coconut strips Calories
Contains fiber and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Coconut strips (30 g) has 198 calories. That works out to 660 calories per 100 g. It contains 7.1 g of carbs, 2.1 g of protein, 19.3 g of fat and 4.9 g of fiber. Its 130.5 µg of Copper covers 14500% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Coconut strips Nutrition Facts
Selected: 1 serving (medium) · 30 g
198
KCAL / 30G
Carbs
7.1g
· 3% DV
Protein
2.1g
· 4% DV
Fat
19.3g
· 25% DV
Fiber
4.9g
· 18% 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 strips nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 19.3 g | 25% |
| Saturated fat | 17.16 g | 86% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 7.1 g | 3% |
| Fiber | 4.9 g | 18% |
| Protein | 2.1 g | 4% |
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 Serving of Coconut strips?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 198 kcal |
| 1 tablespoon (shredded) | 8 g | 53 kcal |
| 2 tablespoon (shredded) | 16 g | 106 kcal |
| 1 piece (small) | 20 g | 132 kcal |
| 1 ounce (medium) | 28 g | 185 kcal |
| 1 piece (large) | 40 g | 264 kcal |
| 1 cup (shredded) | 80 g | 528 kcal |
| 100 g | 100 g | 660 kcal |
Calculated from 660 calories per 100 g.
Frequently Asked Questions About Coconut strips
How do you eat coconut strips?
You can eat coconut strips as a snack or add them to oatmeal, yogurt, smoothies, and desserts. Their larger pieces add a chewy or crisp texture, depending on how they are prepared. Sprinkle them on just before serving if you want them to stay crisp.
How should you store coconut strips after opening?
Store coconut strips in an airtight container in a cool, dry place. Exposure to moisture can make them soft, while prolonged exposure to air can dull their flavor. Discard them if you notice mold or a sour or rancid smell.
Can you toast coconut strips?
Yes, you can toast coconut strips in a dry skillet or oven. They brown quickly, so keep them in a single layer and watch closely, stirring or turning as needed. Remove them as soon as they turn golden, since residual heat can darken them further.
What is the difference between coconut strips and shredded coconut?
Coconut strips are wide, long pieces, while shredded coconut consists of much smaller shreds. Strips make a more noticeable topping or snack; shredded coconut blends more easily into batters, fillings, and other mixtures. They are not interchangeable when a recipe relies on texture.
Can coconut strips be used in baking?
Yes, coconut strips work in cakes, cookies, granola, and dessert toppings. Mix them into dough for coconut flavor throughout, or scatter them on top for added texture. If topping a baked item, add them near the end or after baking so they do not burn.
Do you need to soak coconut strips before eating them?
No, coconut strips do not need soaking before you eat them. If you prefer a softer texture, soak them in water, milk, or a plant-based drink. When adding soaked strips to a recipe, account for the extra liquid so the mixture does not become watery.
Can you freeze coconut strips?
Yes, coconut strips can be frozen in a tightly sealed, freezer-safe container. Divide them into portions before freezing so you only thaw what you need. Thaw them in a closed container to limit condensation, which can affect their texture.
How do you make coconut strips at home?
To make coconut strips at home, remove the brown shell from fresh coconut and shave the white flesh into thin strips with a vegetable peeler. Dry the strips at a low oven temperature until they are dry, then cool completely before storing them airtight.
Can coconut strips replace coconut flakes in a recipe?
Sometimes, but coconut strips are larger and usually need more space in a recipe than small coconut flakes. They work well as a topping or snack, while flakes mix more evenly into batters and fillings. Chop the strips if you need a closer texture match.
Are coconut strips good in savory dishes?
Yes, coconut strips can add a mild sweetness and crunch to savory dishes such as curries, rice bowls, and salads. Toast them first for a deeper flavor, then add them near serving time so sauces and dressings do not soften their texture.
Coconut strips Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
Folate
7.8µg · 2% DV
B5
0.09mg · 2% DV
B1
0.02mg · 2% DV
Minerals
Copper
131µg · 14556% DV
Manganese
0.45mg · 20% DV
Magnesium
27mg · 6% DV
Selenium
3.03µg · 6% DV
Potassium ⭐
163mg · 5% DV
Sodium
11mg · 0% DV
Coconut strips Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut strips
To burn the 198 calories in 1 serving (medium) (30 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 strips?
Coconut strips are pieces cut from the white flesh of a coconut, commonly sold dried, though fresh versions are also available. Fresh strips are softer and juicier; dried ones have a firmer chew and a more concentrated coconut flavour. They work as a snack on their own or as a topping for porridge, yoghurt, granola and smoothie bowls. In many places, they’re also used in baking and desserts, while in coconut-growing regions fresh strips may be eaten simply as a snack. They provide fibre alongside a substantial amount of fat, so they’re energy-dense. Choose unsweetened strips if you want the coconut flavour without added sweetness, and use a small handful to add texture to fruit or breakfast.
How Nutritious Is Coconut strips?
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 strips 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 strips Contain Allergens?
No known major allergens
Which Diets Is Coconut strips 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 strips Fat Profile
SATURATED
17.16g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 51:1
Above the ideal 4:1 (51:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.