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Dehydrated coconut Calories
High-fat, fiber-rich, energy-dense
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Dehydrated coconut (20 g) has 132 calories. That works out to 660 calories per 100 g. It contains 4.7 g of carbs, 1.4 g of protein, 12.9 g of fat and 3.3 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Dehydrated coconut Nutrition Facts
Selected: 2 tablespoon (shredded) · 20 g
132
KCAL / 20G
Carbs
4.7g
· 2% DV
Protein
1.4g
· 3% DV
Fat
12.9g
· 17% DV
Fiber
3.3g
· 12% 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%
Dehydrated coconut nutrition facts table · 2 tablespoon (shredded) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 12.9 g | 17% |
| Saturated fat | 11.44 g | 57% |
| Trans fat | 0 g | |
| Sodium | 7.4 mg | 0% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 3.3 g | 12% |
| Protein | 1.4 g | 3% |
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 Shredded Dehydrated coconut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 20 g | 132 kcal |
| 1 tablespoon (shredded) | 10 g | 66 kcal |
| 1 piece (small) | 15 g | 99 kcal |
| 0.25 cup (shredded) | 20 g | 132 kcal |
| 1 serving (medium) | 25 g | 165 kcal |
| 1 piece (medium) | 30 g | 198 kcal |
| 4 tablespoon (shredded) | 40 g | 264 kcal |
| ½ cup (shredded) | 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 Dehydrated coconut
What is dehydrated coconut used for?
Dehydrated coconut adds coconut flavor and texture to baked goods, granola, curries, and desserts. Stir it into oatmeal or sprinkle it over yogurt; in moist recipes, it gradually softens and absorbs some of the liquid.
Is dehydrated coconut the same as desiccated coconut?
They are often used to mean dried coconut, but product texture can differ: desiccated coconut is usually finely grated, while dehydrated coconut may come in larger flakes or pieces. That difference affects how quickly it softens and how it works in recipes.
How do you rehydrate dehydrated coconut?
To rehydrate dehydrated coconut, cover it with a little warm water or milk and let it stand until soft. For a recipe that already contains liquid, add the coconut directly and allow it time to absorb moisture instead.
Can you toast dehydrated coconut?
Yes, dehydrated coconut can be toasted in a dry skillet or in the oven. Use low to medium heat and stir or turn it often; it can go from golden to burnt quickly, and keeps browning briefly after it comes off the heat.
How should you store dehydrated coconut after opening?
Store dehydrated coconut in an airtight container in a cool, dry, dark place. Keep moisture out and use a dry utensil when scooping; humidity can make the coconut clump and encourage mold, while warmth can make its natural oils turn stale.
Does dehydrated coconut contain added sugar?
Some dehydrated coconut is unsweetened, while other products have added sugar. The sweetened kind tastes noticeably sweeter and can behave differently in savory dishes, so choose unsweetened coconut when you want to control the sweetness of a recipe.
How do you make dehydrated coconut at home?
Make dehydrated coconut by finely grating fresh coconut meat and drying it gently in a low oven, stirring occasionally. Spread it in a thin layer and let it cool completely before storing; trapped warmth can create condensation in the container.
Can you eat dehydrated coconut straight from the bag?
Yes, dehydrated coconut can be eaten as it is, provided it is a ready-to-eat food product. Its dry, chewy texture also makes it easy to add to trail mix or snack on, though sweetened varieties taste more like candy.
What can you use instead of dehydrated coconut in a recipe?
Use finely ground almonds when a recipe needs a dry, crumbly ingredient, or coconut flour if you specifically want coconut flavor. Neither absorbs liquid exactly like dehydrated coconut, so replacing it one-for-one can change the texture, especially in baking.
Is dehydrated coconut good for weight loss?
Dehydrated coconut is not a weight-loss food by itself. Its fiber may add some fullness, but it is also energy-dense, so a large handful can contribute substantially to a meal or snack without taking up much space.
Dehydrated coconut Vitamins & Minerals
Vitamins
Folate
5.2µg · 1% DV
B5
0.06mg · 1% DV
B1
0.01mg · 1% DV
Biotin
0.3µg · 1% DV
Minerals
Manganese
0.54mg · 23% DV
Copper
0.09mg · 10% DV
Phosphorus
41mg · 6% DV
Magnesium
18mg · 4% DV
Potassium ⭐
109mg · 3% DV
Sodium
7.4mg · 0% DV
Dehydrated coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dehydrated coconut
To burn the 132 calories in 2 tablespoon (shredded) (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 Dehydrated coconut?
Dehydrated coconut is the dried white flesh of a mature coconut, sold as fine shreds or small flakes. It has a rich, naturally sweet coconut aroma and a chewy texture when dry; soaking or mixing it into moist foods softens it. The ingredient is used in coconut-growing regions around the world and has become a familiar baking staple elsewhere too.
It works in cakes, biscuits, granola, curries and desserts, or sprinkled over porridge and yoghurt. High in fat and fibre, it is energy-dense, so a small handful adds plenty of flavour and texture. Choose unsweetened coconut when you want the coconut taste without extra sweetness, and add it gradually to dishes where its richness can balance fruit, spices or tangy yoghurt.
How Nutritious Is Dehydrated 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 Dehydrated 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 Dehydrated coconut Contain Allergens?
Contains these allergens:
Which Diets Is Dehydrated 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
Dehydrated coconut Fat Profile
SATURATED
11.44g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.