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Low-fat coconut Calories
Reduced-fat coconut; high in fiber and lower in calories than regular coconut.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Low-fat coconut (15 g) has 68 calories. That works out to 456 calories per 100 g. It contains 4.9 g of carbs, 2.4 g of protein, 3.2 g of fat and 2.6 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Low-fat coconut Nutrition Facts
Selected: 2 tablespoon (shredded) · 15 g
68
KCAL / 15G
Carbs
4.9g
· 2% DV
Protein
2.4g
· 5% DV
Fat
3.2g
· 4% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 17% · Fat 49%
Low-fat coconut nutrition facts table · 2 tablespoon (shredded) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 2.73 g | 14% |
| Trans fat | 0 g | |
| Sodium | 5.55 mg | 0% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 2.4 g | 5% |
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 Low-fat coconut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 15 g | 68 kcal |
| 1 tablespoon (shredded) | 8 g | 36 kcal |
| 0.25 cup (shredded) | 20 g | 91 kcal |
| 1 piece (small) | 25 g | 114 kcal |
| 1 serving (medium) | 30 g | 137 kcal |
| ½ cup (shredded) | 40 g | 182 kcal |
| 1 piece (medium) | 40 g | 182 kcal |
| 1 cup (shredded) | 80 g | 365 kcal |
| 100 g | 100 g | 456 kcal |
Calculated from 456 calories per 100 g.
Frequently Asked Questions About Low-fat coconut
What does low-fat coconut mean?
Low-fat coconut is coconut meat with some of its oil removed, then dried and usually shredded. It is different from fresh coconut and from coconut flour, and its texture and richness can vary depending on how finely it is shredded.
Does low-fat coconut taste different from regular coconut?
Yes, low-fat coconut usually tastes less rich and feels drier than regular shredded coconut because some of its fat has been removed. Its characteristic coconut flavor remains, so it still works well as a topping or ingredient when a lighter texture is acceptable.
Can you substitute low-fat coconut for regular shredded coconut in baking?
Yes, low-fat coconut can replace regular shredded coconut in many baked goods, but the result may be drier. Add it gradually and adjust the wet ingredients if the batter or dough becomes too stiff; it may not give the same richness in coconut-heavy recipes.
Can you make coconut milk from low-fat coconut?
Yes, blend low-fat coconut with warm water and strain it to make a coconut drink. Because some of the oil has been removed, it will generally be thinner and less creamy than coconut milk made with full-fat coconut.
Is low-fat coconut the same as coconut flour?
No, low-fat coconut is usually sold as shreds, while coconut flour is finely ground. Coconut flour absorbs liquid readily and behaves differently in baking, so swapping it for low-fat coconut without changing the recipe can leave the mixture dry or dense.
How should you store low-fat coconut after opening?
Keep low-fat coconut in an airtight container in a cool, dry place, away from moisture and heat. Use a dry utensil when serving it. If your kitchen is warm or humid, refrigerating the sealed container can help preserve its quality.
Can low-fat coconut be toasted?
Yes, toast low-fat coconut in a dry pan or spread it on a baking sheet. Since it contains less oil, it can dry out and brown quickly; stir or check it often and remove it as soon as it turns lightly golden.
Does low-fat coconut contain added sugar?
Not necessarily. Coconut has a naturally sweet flavor, but low-fat coconut may be sold either with or without added sugar. Read the ingredient list to distinguish plain coconut from a sweetened product, especially when using it in savory dishes.
Can you freeze low-fat coconut?
Yes, low-fat coconut can be frozen in a tightly sealed, freezer-safe container. Divide it into convenient portions before freezing so you can take out only what you need; you can add it straight to many recipes without thawing.
What can you make with low-fat coconut besides desserts?
Low-fat coconut can add texture to porridge, cereal, smoothies, and savory curries as well as desserts. Stir it into a dish near the end of cooking if you want it to retain some texture, or use it as a coating for foods before baking.
Low-fat coconut Vitamins & Minerals
Vitamins
Biotin
0.22µg · 1% DV
Folate
2.7µg · 1% DV
B1
0.01mg · 1% DV
B5
0.03mg · 1% DV
Minerals
Manganese
0.33mg · 14% DV
Copper
0.1mg · 11% DV
Phosphorus
54mg · 8% DV
Selenium
2.17µg · 4% DV
Potassium ⭐
93mg · 3% DV
Sodium
5.55mg · 0% DV
Low-fat coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-fat coconut
To burn the 68 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 Low-fat coconut?
Low-fat coconut is made from coconut flesh with some of its fat removed, then dried and usually shredded. It keeps coconut’s distinctive flavour while providing less fat and more fibre than regular dried coconut.
Its texture is dry and finely chewy, with a gently sweet, fragrant taste. It can be stirred into porridge or yoghurt, folded into baking, or sprinkled over fruit and desserts. In tropical cuisines, coconut is also used in savoury dishes, so it can add flavour and texture to curries as well. Use a measured spoonful when you want the coconut note without making a recipe as rich.
How Nutritious Is Low-fat coconut?
Nutrient density
High
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 Low-fat coconut Processed?
NOVA 3
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 Low-fat coconut Contain Allergens?
Contains these allergens:
Which Diets Is Low-fat 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
— Not suitable
Low FODMAP
— Not suitable
Low-fat coconut Fat Profile
SATURATED
2.73g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.06g
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Nutrition data compiled from USDA FoodData Central and scientific sources.