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Desiccated coconut Calories
Rich in fiber and healthy fats, mineral source
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Desiccated coconut (15 g) has 99 calories. That works out to 660 calories per 100 g. It contains 3.6 g of carbs, 1 g of protein, 9.7 g of fat and 2.4 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Desiccated coconut?
Desiccated coconut is the dried, finely grated flesh of mature coconuts, sold as light, dry shreds or smaller flakes. It brings coconut’s distinctive aroma to baking and desserts; it is not interchangeable with coconut flour, which is ground more finely and behaves differently in recipes.
Its mildly sweet, nutty flavour and chewy, slightly crisp texture work well in cakes, biscuits, granola, yoghurt and porridge. In many parts of the world, it is also stirred into curries or used as a coating for sweets and snacks. It is rich in fibre and fats, so a little adds plenty of flavour and texture. For a lighter topping, pair it with fresh fruit or yoghurt, or use a modest sprinkle over a dessert.
Desiccated coconut Nutrition Facts
Selected: 100 g
660
KCAL / 100G
Carbs
23.7g
· 9% DV
Protein
6.9g
· 14% DV
Fat
64.5g
· 83% DV
Fiber
16.3g
· 58% 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%
Desiccated coconut Vitamins & Minerals
Vitamins
Folate
26µg · 7% DV
B3
0.9mg · 6% DV
B5
0.3mg · 6% DV
B1
0.06mg · 5% DV
Minerals
Manganese
2mg · 87% DV
Magnesium
90mg · 21% DV
Selenium
10µg · 18% DV
Phosphorus
113mg · 16% DV
How Nutritious Is Desiccated 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.
Desiccated coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Desiccated coconut
To burn the 660 calories in 100 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.
Is Desiccated 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 Desiccated coconut Contain Allergens?
No known major allergens
Which Diets Is Desiccated 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
Desiccated coconut Fat Profile
SATURATED
57.2g
MONOUNSATURATED
2.6g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Frequently Asked Questions About Desiccated coconut
What is desiccated coconut?
Desiccated coconut is coconut meat that has been finely grated and dried. It is commonly used in baking and desserts for coconut flavor and texture; plain versions contain no added sugar, while some products are sweetened.
How do you use desiccated coconut?
Add desiccated coconut to cakes, cookies, granola, or energy bites, or sprinkle it over yogurt and desserts. Because it is dry, it can absorb moisture from a batter, so follow the recipe’s specified amount rather than adding it freely.
Is desiccated coconut the same as coconut flour?
No. Desiccated coconut is dried grated coconut meat, while coconut flour is generally made from coconut pulp after much of its fat has been removed and then finely ground. Coconut flour absorbs more liquid and cannot usually replace desiccated coconut measure for measure.
Is desiccated coconut sweetened?
Not necessarily. Plain desiccated coconut is simply dried coconut, but some packaged varieties have sugar added. Check the ingredient list when you need unsweetened coconut for a recipe or want to control how sweet the finished dish is.
How should you store desiccated coconut?
Keep desiccated coconut in an airtight container in a cool, dry place, away from heat and moisture. Seal the package promptly after opening; dampness can affect its texture and encourage spoilage, while exposure to air can make its fat taste stale.
Can you freeze desiccated coconut?
Yes, desiccated coconut can be frozen. Pack it airtight so it does not absorb moisture or freezer odors, and take out only what you need. Let the portion come to room temperature before adding it to a recipe.
Can you toast desiccated coconut?
Yes. Toast desiccated coconut in a dry pan over low heat, stirring constantly, or spread it on a baking sheet and watch it closely. The fine pieces brown quickly, so remove them as soon as they turn lightly golden.
What is the difference between desiccated coconut and shredded coconut?
Desiccated coconut is usually finely grated and drier, while shredded coconut tends to have longer, larger strands and may retain more moisture. The terms can vary between brands, so compare the texture and whether the product is sweetened before substituting.
Can you use desiccated coconut instead of fresh coconut?
Yes, desiccated coconut can replace fresh grated coconut in many baked goods, but it is much drier and more concentrated. Rehydrate it with a little warm water or milk when a recipe needs the moisture and soft texture of fresh coconut.
How can you tell if desiccated coconut has gone bad?
Desiccated coconut can go rancid because it contains coconut fat. Discard it if it smells or tastes stale, bitter, or soapy, or if you see mold or signs of moisture damage. Airtight storage in a cool, dry spot helps it keep its quality.
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Nutrition data compiled from USDA FoodData Central and scientific sources.