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Desiccated Coconut Calories
Rich in fiber and healthy fats, vegan and gluten-free.
CALORIES
GI
POTASSIUM
FIBER
Desiccated Coconut Nutrition Facts
Selected: 100 g
660
KCAL / 100G
Carbs
23.7g
· 13%
Protein
6.9g
· 4%
Fat
64.5g
· 83%
Fiber
16.3g
Desiccated Coconut Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
Folate
26µg · 7% DV
B3
0.9mg · 6% DV
B5
0.3mg · 6% DV
Minerals
Manganese
2mg · 87% DV
Magnesium
90mg · 21% DV
Selenium
10µg · 18% DV
Phosphorus
113mg · 16% DV
Desiccated Coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Desiccated 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 Desiccated Coconut Contain Allergens?
No known major allergens
Which Diets Is Desiccated 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
Desiccated Coconut Fat Profile
SATURATED
57g
MONOUNSATURATED
5.8g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Foods Similar to Desiccated Coconut
Desiccated Coconut — Frequently Asked Questions
Is desiccated coconut the same as coconut flour?
No. Desiccated coconut is usually fattier, coarser, and less absorbent, while coconut flour is finer and typically more defatted. They do not behave the same way in recipes.
How should desiccated coconut be stored after opening?
Keep it tightly sealed in a cool, dry, dark place. Because it contains a lot of fat, warmth and air can make it go rancid faster.
Can desiccated coconut be frozen?
Yes, it freezes well in an airtight container or sealed freezer bag. Freezing is especially useful if you buy in bulk or live in a warm climate.
Why can desiccated coconut taste bitter or soapy sometimes?
That off-flavor is often a sign that the fats have started to oxidize. Age, heat, light, and poor storage all make this more likely.
Does cooking change the nutrition of desiccated coconut much?
Its main fat, fibre, and energy content stay broadly similar, though the final nutrition per serving depends on the whole recipe. Prolonged high heat affects flavor more than it changes the core macronutrients.
What foods pair well with desiccated coconut?
It works well with yogurt, oats, smoothies, homemade bars, chia pudding, and fruit. It also pairs naturally with cocoa, cinnamon, nuts, and seeds for extra texture and flavor.
Is desiccated coconut better before or after a workout?
On its own, it may feel heavy before training for some people because it is rich in fat and fibre. It often fits better as part of a balanced meal or snack later in the day.
Can desiccated coconut help with constipation?
Its fibre may support regular bowel movements in some people. That said, tolerance varies, and eating it without enough fluid can make digestion feel less comfortable.
Is it healthy to eat desiccated coconut every day?
It can fit into a healthy diet when the portion is sensible and the rest of the diet is varied. Since it is very energy-dense, it is easy to overeat without noticing.
Who should be careful with desiccated coconut?
People with sensitive digestion may prefer small amounts at first because the combination of fat and fibre can feel heavy. Those with allergy concerns should also check labels for cross-contact with nuts or seeds during processing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.