Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Dried coconut Calories
High fiber, healthy fats, mineral source
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Dried coconut (28 g) has 185 calories. That works out to 660 calories per 100 g. It contains 6.6 g of carbs, 1.9 g of protein, 18.1 g of fat and 4.6 g of fiber. Its 0.6 mg of Manganese covers 24% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
What is Dried coconut?
Dried coconut is the white flesh of a mature coconut, dried and sold as flakes, shreds or small pieces. It has a naturally sweet, nutty aroma and a pleasantly fibrous bite. Around the world, it is commonly stirred into porridge or granola, sprinkled over yoghurt and fruit, or added to cakes, biscuits and curries; it is also eaten as a snack.
Its richness in fibre and fat makes it a filling ingredient, though it is energy-dense, so a small handful can go a long way. Toast it briefly to bring out its aroma, or pair it with fresh fruit for a contrast in texture and sweetness.
Dried 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%
Dried coconut Vitamins & Minerals
Vitamins
Folate
26µg · 7% DV
B1
0.07mg · 6% DV
B3
0.9mg · 6% DV
B5
0.3mg · 6% DV
Minerals
Manganese
2mg · 87% DV
Magnesium
90mg · 21% DV
Potassium ⭐
660mg · 19% DV
Selenium
10.1µg · 18% DV
How Nutritious Is Dried 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.
Dried coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried 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 Dried 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 Dried coconut Contain Allergens?
No known major allergens
Which Diets Is Dried 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
Dried coconut Fat Profile
SATURATED
57.2g
MONOUNSATURATED
5.7g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 53.3:1
Above the ideal 4:1 (53.3:1).
Compare Dried coconut
Foods Similar to Dried coconut
Frequently Asked Questions About Dried coconut
What is dried coconut used for?
Dried coconut adds coconut flavor and a chewy or crisp texture to foods, depending on the cut. Sprinkle it over oatmeal, yogurt, and fruit, or mix it into granola, curry, cakes, and cookie dough.
Is dried coconut sweetened?
Dried coconut may be sold plain or with added sugar. Unsweetened dried coconut tastes mildly sweet on its own, while sweetened versions can make baked goods and breakfast bowls much sweeter than expected.
What is the difference between dried coconut and desiccated coconut?
Desiccated coconut is a finely grated form of dried coconut, while dried coconut can also come as larger flakes or chips. They can often be swapped, but the finer form blends into dough more evenly and the larger pieces add more texture.
How should you store dried coconut?
Keep dried coconut in an airtight container in a cool, dry, dark cupboard. Close the package promptly after use; exposure to moisture can make the flakes clump, while heat and air can dull their flavor.
Does dried coconut go bad?
Yes, dried coconut can become rancid because it contains a lot of fat. Discard it if it smells sour or stale, tastes bitter, has visible mold, or has become damp and clumped.
Can you toast dried coconut?
Yes, toast dried coconut in a dry pan or spread it on a baking tray until lightly golden. It browns quickly, so stir or watch it closely and remove it from the heat as soon as it is fragrant.
Can dried coconut replace fresh coconut in recipes?
Dried coconut can replace fresh coconut in some baked goods, but it is less moist and has a more concentrated flavor. It works well in cookies and cakes; recipes that rely on fresh coconut’s moisture may need adjusting.
Is dried coconut healthy to eat?
Dried coconut provides fiber and fats, so it can add texture and staying power to a snack or meal. It is also energy-dense, so use a modest amount rather than treating it as a low-calorie topping.
Do you need to soak dried coconut before using it?
No, dried coconut usually goes straight into recipes without soaking. If you want softer flakes, briefly soak them in warm water or milk, then drain them; remember that they may make the finished mixture wetter.
How do you rehydrate dried coconut?
To rehydrate dried coconut, cover it with warm water or milk and leave it until the flakes soften, then drain off excess liquid. Use it promptly in a recipe, since the added moisture shortens its keeping time.
Have another question about Dried coconut?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.