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🥥
Dried coconut Calories
High fiber, healthy fats, mineral source
CALORIES
GI
POTASSIUM
FIBER
Dried coconut Nutrition Facts
Selected: 100 g
660
KCAL / 100G
Carbs
23.7g
· 13%
Protein
6.9g
· 4%
Fat
64.5g
· 83%
Fiber
16.3g
Dried coconut Vitamins & Minerals
Vitamins
Folate
26µg · 7% DV
B1
0.07mg · 6% DV
B3
0.9mg · 6% DV
B5
0.3mg · 6% DV
Minerals
Manganese
2mg · 87% DV
Magnesium
90mg · 21% DV
Potassium ⭐
660mg · 19% DV
Selenium
10.1µg · 18% DV
Dried coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Dried coconut Contain Allergens?
No known major allergens
Which Diets Is 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
Dried coconut Fat Profile
SATURATED
57.2g
MONOUNSATURATED
5.7g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 53.3:1
Above the ideal 4:1 (53.3:1).
Foods Similar to Dried coconut
Dried coconut — Frequently Asked Questions
How should dried coconut be stored?
Once opened, keep it in an airtight container in a cool, dark place. Refrigeration is helpful in warm weather or for longer storage because it slows the oils from becoming rancid.
Can dried coconut be frozen?
Yes. Freeze it in an airtight container or sealed freezer bag, and remove only what you need so the rest does not repeatedly thaw and collect moisture.
How can you tell if dried coconut has gone bad?
A sharp sour, soapy, or paint-like smell can indicate rancid oils. Discard it if you notice mold, damp clumps, discoloration, or an unpleasant bitter taste.
What is the difference between unsweetened and sweetened dried coconut?
Sweetened products usually contain added sugar and may be softer or moister. Unsweetened coconut gives you more control over the sweetness of recipes and is often the better everyday choice.
What foods pair well with dried coconut?
It adds texture and a fragrant flavor to yogurt, oatmeal, chia pudding, and fruit. It also works well with nuts, cocoa, and dark chocolate, or in savory curries, lentil dishes, and rice.
Is dried coconut okay to eat at night?
A small serving can fit into an evening snack, but its fat and fiber may cause fullness or worsen reflux in sensitive people when eaten late. If that happens, have it earlier in the evening and avoid large portions close to bedtime.
Is dried coconut better before or after a workout?
It may not be the best pre-workout food on its own because its fat and fiber can digest slowly and feel heavy during exercise. After training, a small amount can be added to a snack containing carbohydrate and protein, such as fruit with yogurt or a plant-based alternative.
Can dried coconut replace fresh coconut in recipes?
It can replace fresh coconut for flavor and texture in many baked goods and toppings, but it contains far less moisture. It will not perform the same way in drinks, sauces, or recipes that rely on fresh coconut’s juiciness, so extra liquid may be needed.
Does dried coconut help with constipation?
Its fiber can support regular bowel movements when it is part of a diet with adequate fluids. Increasing intake too quickly may cause gas or bloating, so it is best to start with a small amount.
Who should be cautious with dried coconut?
Anyone with a coconut allergy should avoid it, even though coconut allergy is uncommon. People with reflux, sensitive digestion, or symptoms after high-fat foods may tolerate it better in small portions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.