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🥥
Unsweetened dried coconut Calories
High in fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Unsweetened dried coconut (20 g) has 114 calories. That works out to 571 calories per 100 g. It contains 4.6 g of carbs, 1.4 g of protein, 10.9 g of fat and 2.9 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.
Unsweetened dried coconut Nutrition Facts
Selected: 2 tablespoon (shredded) · 20 g
114
KCAL / 20G
Carbs
4.6g
· 2% DV
Protein
1.4g
· 3% DV
Fat
10.9g
· 14% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 5% · Fat 80%
Unsweetened dried coconut nutrition facts table · 2 tablespoon (shredded) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 10.9 g | 14% |
| Saturated fat | 11.44 g | 57% |
| Trans fat | 0 g | |
| Sodium | 7.4 mg | 0% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 2.9 g | 10% |
| 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 2 Tablespoons of Shredded Unsweetened dried coconut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 20 g | 114 kcal |
| 1 tablespoon (shredded) | 10 g | 57 kcal |
| 1 piece (small) | 15 g | 86 kcal |
| 0.25 cup (shredded) | 20 g | 114 kcal |
| 1 serving (small) | 25 g | 143 kcal |
| 1 piece (medium) | 30 g | 171 kcal |
| ½ cup (shredded) | 40 g | 228 kcal |
| 1 serving (medium) | 40 g | 228 kcal |
| 1 cup (shredded) | 80 g | 457 kcal |
| 100 g | 100 g | 571 kcal |
Calculated from 571 calories per 100 g.
Frequently Asked Questions About Unsweetened dried coconut
How do you use unsweetened dried coconut?
Unsweetened dried coconut works in cookies, granola, curries, and snack bars, or as a topping for yogurt and oatmeal. Stir it into batters or sprinkle it on just before serving for added texture.
How should you store unsweetened dried coconut?
Store unsweetened dried coconut in an airtight container in a cool, dry place. Keep moisture out and seal the package promptly after use; coconut can absorb odors and its natural oils can eventually turn rancid.
Can you toast unsweetened dried coconut?
Yes. Toast unsweetened dried coconut in a dry skillet over low heat or on a baking tray, stirring or checking it often. Remove it as soon as it turns lightly golden, since the thin shreds can burn quickly.
Can unsweetened dried coconut replace fresh coconut in a recipe?
Yes, in many baked goods and fillings, but it is drier and has a different texture than fresh coconut. If the recipe relies on fresh coconut’s moisture, add a little extra liquid and adjust the mixture’s consistency.
Do you need to soak unsweetened dried coconut before using it?
No, most recipes use unsweetened dried coconut as it is. To soften it for a filling or sauce, soak it briefly in warm water or milk, then drain off excess liquid before adding it.
Can you eat unsweetened dried coconut straight from the package?
Yes, unsweetened dried coconut can be eaten straight from the package. Add it to trail mix or cereal, or enjoy it on its own; keep it sealed between servings so it stays dry and fresh.
Can unsweetened dried coconut be frozen?
Yes, it freezes well when sealed in an airtight freezer-safe bag or container. Press out excess air to limit moisture and odor transfer, and take out only what you need while keeping the rest sealed.
What is the difference between unsweetened dried coconut and desiccated coconut?
Desiccated coconut is a finely grated form of dried coconut, while unsweetened dried coconut may come as flakes, shreds, or finer pieces. Desiccated coconut is usually better for an even coating or a fine-textured mixture.
Can unsweetened dried coconut be used to make coconut milk?
Yes. Blend unsweetened dried coconut with hot water, then strain the mixture through a fine cloth or sieve. The result can be thinner and less creamy than coconut milk made from fresh coconut, so adjust the water to taste.
Is unsweetened dried coconut suitable for weight loss?
It can fit into a weight-loss eating plan, but its concentrated fats and energy make portions easy to underestimate. Add a modest amount to a filling food such as oatmeal or yogurt rather than eating handfuls straight from the bag.
Unsweetened dried coconut Vitamins & Minerals
Vitamins
Biotin
0.8µg · 3% DV
Folate
5.2µg · 1% DV
B5
0.06mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Manganese
0.3mg · 13% DV
Copper
0.09mg · 10% DV
Selenium
3.7µg · 7% DV
Phosphorus
41mg · 6% DV
Potassium ⭐
109mg · 3% DV
Sodium
7.4mg · 0% DV
Unsweetened dried coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened dried coconut
To burn the 114 calories in 2 tablespoon (shredded) (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 Unsweetened dried coconut?
Unsweetened dried coconut is the white flesh of a mature coconut, shredded or flaked and dried without added sugar. It brings a naturally sweet, nutty aroma and a pleasantly chewy texture, and is widely used in home baking. In many English-speaking kitchens, it goes into cakes, biscuits, granola and desserts, or is sprinkled over porridge and yoghurt; it also appears in savoury dishes, especially curries.
It is notably rich in fibre and fats, so a little adds plenty of flavour and texture. Pair it with fresh fruit or plain yoghurt, or use a modest amount in baking if you want the coconut taste without making a dish too rich.
How Nutritious Is Unsweetened 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 Unsweetened 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 Unsweetened dried coconut Contain Allergens?
Contains these allergens:
Which Diets Is Unsweetened 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
Unsweetened dried coconut Fat Profile
SATURATED
11.44g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.