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Freeze-Dried Coconut Calories
Rich in fiber and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Freeze-Dried 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.
Freeze-Dried Coconut Nutrition Facts
Selected: 2 tablespoon (shredded) · 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%
Freeze-Dried Coconut nutrition facts table · 2 tablespoon (shredded) (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 | 3.15 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 Shredded Freeze-Dried Coconut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 15 g | 99 kcal |
| 1 teaspoon (shredded) | 3 g | 20 kcal |
| 1 tablespoon (shredded) | 7 g | 46 kcal |
| 0.25 cup (shredded) | 20 g | 132 kcal |
| 1 serving (medium) | 30 g | 198 kcal |
| 1 pack (small) | 35 g | 231 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 Freeze-Dried Coconut
What is freeze-dried coconut?
Freeze-dried coconut is coconut from which water has been removed by freezing and vacuum drying. The process gives it a light, crisp texture, so it can be eaten as a snack or added to food without preparation.
How is freeze-dried coconut different from desiccated coconut?
Freeze-dried coconut is usually lighter and crispier, while desiccated coconut is dried using heat and tends to be denser and chewier. They can often be used in similar recipes, but their textures and moisture levels differ.
How do you eat freeze-dried coconut?
You can eat freeze-dried coconut straight from the package or sprinkle it over yogurt, cereal, oatmeal, and desserts. Add it just before serving if you want it to stay crisp, since moisture from other ingredients softens it.
Can you rehydrate freeze-dried coconut?
Yes, you can soften freeze-dried coconut by soaking it briefly in a little water. It will not fully regain the texture of fresh coconut, so use it dry when you want a crisp topping or do not want to add moisture to a recipe.
What can you make with freeze-dried coconut?
Freeze-dried coconut works well in granola, trail mix, energy bites, cookies, and cakes. It softens when mixed into wet batter, so stir it in after baking or scatter it on top if you want to keep its crunch.
Does freeze-dried coconut have added sugar?
Plain freeze-dried coconut does not need added sugar, but some packaged versions may be sweetened. If you are avoiding added sugar, check the ingredient list rather than assuming every product is unsweetened.
How should you store freeze-dried coconut after opening?
Store opened freeze-dried coconut in an airtight container in a cool, dry place away from sunlight. Exposure to air and humidity can make it lose its crisp texture, so reseal the package promptly after each use.
Does freeze-dried coconut go bad?
Yes, freeze-dried coconut can become stale or rancid over time, especially if exposed to air, heat, or moisture. Discard it if it smells unusually sour or stale, tastes bitter, shows mold, or has a noticeably changed texture.
Can you substitute freeze-dried coconut for shredded coconut in baking?
Often, yes, but freeze-dried coconut is lighter and may not behave exactly like shredded coconut in a recipe. It can absorb moisture differently, so start with a small substitution and adjust the wet ingredients only if needed.
Can eating too much freeze-dried coconut upset your stomach?
Yes, a large amount of freeze-dried coconut may cause bloating or digestive discomfort for some people. Its fiber can be harder to tolerate if you are not used to fiber-rich foods, so start with a modest portion and drink water.
Freeze-Dried Coconut Vitamins & Minerals
Vitamins
Folate
3.9µg · 1% DV
B5
0.05mg · 1% DV
B1
0.01mg · 1% DV
B6
0.01mg · 1% DV
Minerals
Manganese
0.41mg · 18% DV
Copper
0.12mg · 13% DV
Selenium
2.7µg · 5% DV
Phosphorus
28mg · 4% DV
Potassium ⭐
87mg · 3% DV
Sodium
3.15mg · 0% DV
Freeze-Dried Coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freeze-Dried Coconut
To burn the 99 calories in 2 tablespoon (shredded) (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 Freeze-Dried Coconut?
Freeze-dried coconut is made from the white flesh of mature coconuts, with water removed after freezing to leave a light, crisp ingredient. It is sold as flakes, shreds or small pieces and keeps the coconut’s rich aroma in a less moist form than fresh coconut.
Enjoy it by the handful, or scatter it over yogurt, porridge and granola; it also adds crunch to baking and desserts. Its flavor is sweet and nutty, while the texture softens when stirred into moist foods. It is especially rich in fat and fibre, so a little goes a long way. Pair a modest portion with fresh fruit or unsweetened yogurt for a balanced snack.
How Nutritious Is Freeze-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.
Is Freeze-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 Freeze-Dried Coconut Contain Allergens?
Contains these allergens:
Which Diets Is Freeze-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
Freeze-Dried Coconut Fat Profile
SATURATED
8.58g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.