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Grated coconut Calories
Source of fiber and healthy fats, tropical flavor
CALORIES
GI
POTASSIUM
FIBER
Grated coconut Nutrition Facts
Selected: 100 g
354
KCAL / 100G
Carbs
15.2g
· 16%
Protein
3.3g
· 4%
Fat
33.5g
· 80%
Fiber
9g
Grated coconut Vitamins & Minerals
Vitamins
Folate
26µg · 7% DV
B1
0.07mg · 6% DV
B5
0.3mg · 6% DV
Vitamin C
3.3mg · 4% DV
Minerals
Manganese
2mg · 87% DV
Selenium
10µg · 18% DV
Phosphorus
113mg · 16% DV
Iron
2mg · 11% DV
Grated coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Grated 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 Grated coconut Contain Allergens?
No known major allergens
Which Diets Is Grated 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
Grated coconut Fat Profile
SATURATED
29.7g
MONOUNSATURATED
1.43g
POLYUNSATURATED
0.37g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Foods Similar to Grated coconut
Grated coconut — Frequently Asked Questions
Is grated coconut keto-friendly?
Yes, grated coconut is compatible with a keto diet. Per 100 g, it provides 33.5 g fat and 15.2 g carbohydrates.
What is the glycemic index of grated coconut?
The glycemic index of grated coconut is 45. This indicates a relatively moderate impact on blood sugar compared with high-GI foods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.