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🥥
Desiccated coconut Calories
Rich in fiber and manganese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (grated) 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 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Desiccated coconut Nutrition Facts
Selected: 2 tablespoon (grated) · 15 g
99
KCAL / 15G
Carbs
3.6g
· 1% DV
Protein
1g
· 2% DV
Fat
9.7g
· 12% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 4% · Fat 82%
Desiccated coconut nutrition facts table · 2 tablespoon (grated) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 8.58 g | 43% |
| Trans fat | 0 g | |
| Sodium | 5.55 mg | 0% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 2.4 g | 9% |
| Protein | 1 g | 2% |
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 Grated Desiccated coconut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (grated) | 15 g | 99 kcal |
| 1 teaspoon (grated) | 3 g | 20 kcal |
| 1 tablespoon (grated) | 7 g | 46 kcal |
| 0.25 cup (grated) | 20 g | 132 kcal |
| 1 serving (small) | 25 g | 165 kcal |
| ½ cup (grated) | 40 g | 264 kcal |
| 1 serving (large) | 50 g | 330 kcal |
| 1 cup (grated) | 80 g | 528 kcal |
| 100 g | 100 g | 660 kcal |
Calculated from 660 calories per 100 g.
Frequently Asked Questions About Desiccated coconut
Is desiccated coconut the same as shredded coconut?
They are both dried coconut, but the names can refer to different cuts. Desiccated coconut is usually finely grated, while shredded coconut is often longer and coarser; check the texture needed in your recipe before swapping them.
Is desiccated coconut sweetened?
Plain desiccated coconut is usually unsweetened, though sweetened products are also sold. Check the ingredient list for added sugar, especially when using it in baking, because sweetened coconut can make a recipe noticeably sweeter.
How do you store desiccated coconut after opening?
Keep desiccated coconut in an airtight container in a cool, dry place, away from heat and moisture. A damp cupboard can cause clumping or mould, while warmth can make its natural oils develop an unpleasant stale or rancid smell.
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 in the oven. It browns quickly, so take it off the heat as soon as it turns lightly golden.
Can you use desiccated coconut to make coconut milk?
Yes. Blend desiccated coconut with hot water, then strain the mixture through a fine sieve or clean cloth. Using less water gives a richer result; homemade coconut milk separates as it stands, so stir it before using.
How do you rehydrate desiccated coconut?
To soften desiccated coconut, soak it in warm water or milk until it absorbs some liquid, then drain any excess. This works well when a recipe needs moist coconut, but the added liquid may change the texture of baked goods.
Can desiccated coconut replace coconut flour?
No, desiccated coconut is not a direct substitute for coconut flour. Coconut flour is much finer and generally absorbs far more liquid, so replacing it with grated coconut can leave baked goods too wet and coarse.
Can you use desiccated coconut in curry?
Yes. Desiccated coconut can add body and a mild coconut flavour to curries; stir it into the sauce or soak it first for a smoother texture. Unsweetened coconut is usually the better choice for savoury dishes.
Can you freeze desiccated coconut?
Yes, desiccated coconut can be frozen in an airtight, freezer-safe container. Keep moisture out when portioning it, and let the amount you need come to room temperature before adding it to a recipe so condensation does not make it clump.
Can you eat desiccated coconut without cooking it?
Yes, desiccated coconut can be eaten as sold without cooking. Add it to cereal, yoghurt, or a smoothie, or use it as a topping; avoid it if the package smells rancid or shows signs of moisture or mould.
Desiccated coconut Vitamins & Minerals
Vitamins
Folate
3.9µg · 1% DV
B5
0.05mg · 1% DV
B1
0.01mg · 1% DV
B3
0.08mg · 1% DV
Minerals
Manganese
0.41mg · 18% DV
Copper
0.07mg · 8% DV
Selenium
2.78µg · 5% DV
Phosphorus
31mg · 4% DV
Potassium ⭐
81mg · 2% DV
Sodium
5.55mg · 0% DV
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 99 calories in 2 tablespoon (grated) (15 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 Desiccated coconut?
Desiccated coconut is the dried, finely grated flesh of mature coconuts, a tropical fruit. It is sold in different shred sizes and is a convenient way to add coconut flavour without opening a fresh coconut.
Its sweet, nutty aroma and chewy texture make it popular in cakes, biscuits, puddings and homemade granola. Across many English-speaking kitchens, it is also sprinkled over porridge, yoghurt or fruit, or used as a coating for sweets. It is rich in fibre and fat, so a little goes a long way and it adds substantial energy. For a lighter topping, use a small amount with fresh fruit or mix it into oats rather than using it as the main ingredient.
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.
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?
Contains these 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
— Not suitable
Low FODMAP
— Not suitable
Desiccated coconut Fat Profile
SATURATED
8.58g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.26g
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Nutrition data compiled from USDA FoodData Central and scientific sources.