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Dried Coconut Piece Calories
Healthy fats, fiber, mineral source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Dried Coconut Piece (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 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Dried Coconut Piece Nutrition Facts
Selected: 1 piece (medium) · 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%
Dried Coconut Piece nutrition facts table · 1 piece (medium) (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 1 Medium Dried Coconut Piece?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 132 kcal |
| 1 piece (extra small) | 5 g | 33 kcal |
| 1 piece (small) | 10 g | 66 kcal |
| 1 piece (thin) | 12 g | 79 kcal |
| 1 piece (mini) | 15 g | 99 kcal |
| 1 piece (thick) | 30 g | 198 kcal |
| 1 piece (large) | 40 g | 264 kcal |
| 1 piece (extra large) | 60 g | 396 kcal |
| 1 piece (jumbo) | 80 g | 528 kcal |
| 100 g | 100 g | 660 kcal |
Calculated from 660 calories per 100 g.
Frequently Asked Questions About Dried Coconut Piece
Is dried coconut good for you?
Dried coconut can be part of a balanced diet and provides fiber and minerals. It is energy-dense, so a modest portion works better as a snack than eating freely from a large bag.
How do you eat a dried coconut piece?
A dried coconut piece is ready to eat as a snack. Chop it into oatmeal, yogurt, trail mix, or baked goods; its chewy texture also works well as a topping for smoothie bowls.
Do you need to soak a dried coconut piece before eating it?
No, you do not need to soak a dried coconut piece before eating it. If you prefer a softer texture, briefly soak it in warm water, then drain it before adding it to a recipe.
How should you store a dried coconut piece?
Store a dried coconut piece in an airtight container in a cool, dry place away from sunlight. Keep moisture out after opening, since damp conditions can make the coconut spoil or develop mold.
Does a dried coconut piece go bad?
Yes, a dried coconut piece can go bad as its natural oils turn rancid or moisture encourages mold. Discard it if it smells sour or stale, tastes bitter, or shows visible mold.
How is a dried coconut piece different from fresh coconut?
A dried coconut piece has had much of its water removed, so it is chewier and its flavor is more concentrated than fresh coconut. It also behaves differently in recipes, so it is not always a direct substitute.
How can you soften a dried coconut piece?
You can soften a dried coconut piece by soaking it briefly in warm water. Drain it well before using; for a softer result in cooked dishes, add it early enough to absorb some of the liquid.
Can you use a dried coconut piece instead of shredded coconut?
Yes, but chop the dried coconut piece first if a recipe calls for shredded coconut. The chunks are larger and chewier, so they may not blend into batters or provide the same fine texture.
Does eating dried coconut cause weight gain?
Eating dried coconut can contribute to weight gain if it regularly adds more energy than your body uses. Its rich texture can be filling, but keep portions modest rather than treating it as a low-energy snack.
Can young children eat a dried coconut piece?
Young children should not be given hard, large pieces of dried coconut because they can pose a choking risk. Offer only a texture and piece size they can manage safely, and supervise them while they eat.
Dried Coconut Piece Vitamins & Minerals
Vitamins
Folate
5.2µg · 1% DV
B5
0.06mg · 1% DV
B3
0.18mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Manganese
0.3mg · 13% DV
Copper
0.09mg · 10% DV
Magnesium
18mg · 4% DV
Potassium ⭐
132mg · 4% DV
Sodium
7.4mg · 0% DV
Dried Coconut Piece Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried Coconut Piece
To burn the 132 calories in 1 piece (medium) (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 Dried Coconut Piece?
Dried Coconut Piece is the firm, dried flesh of a mature coconut, cut into pieces rather than finely shredded. Drying concentrates its characteristic coconut aroma and gives it a chewy, sometimes quite firm texture with a naturally sweet taste.
It is eaten as a snack on its own or chopped into porridge, yoghurt, baking and desserts. In many places, including where coconut is less common in everyday cooking, it is an easy way to add coconut flavour without opening a fresh fruit. It is rich in fat and fibre but provides comparatively little protein; 100 g contains 64.5 g of fat. Its energy adds up quickly, so enjoy a small piece or use a little to add texture to a bowl or recipe.
How Nutritious Is Dried Coconut Piece?
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 Dried Coconut Piece 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 Piece Contain Allergens?
No known major allergens
Which Diets Is Dried Coconut Piece 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 Piece Fat Profile
SATURATED
11.44g
MONOUNSATURATED
1.16g
POLYUNSATURATED
0.03g
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Nutrition data compiled from USDA FoodData Central and scientific sources.