2 tablespoon (medium) of Shredded Coconut (15 g) has 99 calories. That works out to 660 calories per 100 g. It contains 3.6 g of carbs, 1 g of protein, 9.7 g of fat and 2.4 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

Shredded Coconut Nutrition Facts

Selected: 100 g

660

KCAL / 100G

Carbs

23.7g

· 9% DV

Protein

6.9g

· 14% DV

Fat

64.5g

· 83% DV

Fiber

16.3g

· 58% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 13% · Protein 4% · Fat 83%

Shredded Coconut Vitamins & Minerals

Vitamins

Folate

26µg · 7% DV

0.07mg · 6% DV

0.3mg · 6% DV

0.54mg · 3% DV

Minerals

Manganese

2mg · 87% DV

Magnesium

90mg · 21% DV

Selenium

10µg · 18% DV

Phosphorus

113mg · 16% DV

How Nutritious Is Shredded Coconut?

Nutrient density

Medium

45/ 100

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

40/ 100

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.

Shredded Coconut Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Shredded Coconut

To burn the 660 calories in 100 g:

🚶

163min

Walking (5 km/h)

🏃

67min

Running (8 km/h)

🚴

90min

Cycling

🏊

77min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Shredded 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 Shredded Coconut Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Shredded 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

Shredded Coconut Fat Profile

SATURATED

57.2g

MONOUNSATURATED

5.7g

POLYUNSATURATED

1.8g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Shredded Coconut

🥥vs🥜

Shredded Coconut vs Peanuts93 kcal more per 100 g

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Shredded Coconut vs Walnut6 kcal more per 100 g

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Shredded Coconut vs Almond81 kcal more per 100 g

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Shredded Coconut vs Sunflower seeds76 kcal more per 100 g

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Foods Similar to Shredded Coconut

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Shredded Coconut

How should shredded coconut be stored?

Once opened, keep it in an airtight container in a cool, dark place. Refrigeration is useful in warm climates or when you want to preserve freshness for longer.

Can shredded coconut be frozen?

Yes. Freeze it in a well-sealed container or freezer bag, then let it stand briefly at room temperature before using; it can usually be added directly to baked recipes.

What is the best way to toast shredded coconut?

Toast it in a dry skillet over low to medium heat, stirring constantly for a few minutes. It browns quickly and continues to darken from residual pan heat, so remove it slightly early.

Is toasted shredded coconut healthier than raw shredded coconut?

Toasting mainly changes flavour and texture rather than making it more nutritious. Prolonged high heat can promote oxidation of some fats, so gentle, brief toasting is preferable.

Can shredded coconut replace sugar in baking?

Unsweetened shredded coconut adds aroma and a mild sweetness, but it cannot fully replace sugar’s sweetness, moisture retention, or structure in a recipe. It works best alongside fruit, vanilla, or spices when reducing added sugar.

What is the difference between sweetened and unsweetened shredded coconut?

Sweetened shredded coconut has sugar added during processing and is typically sweeter and moister. Check the ingredient list carefully, since the two types behave differently in recipes and have very different levels of added sugar.

What foods pair well with shredded coconut?

It adds texture to yogurt, oatmeal, chia pudding, fruit salads, and smoothie bowls. Its mild sweetness also works well in curries, rice dishes, and roasted vegetables with warming spices.

Is shredded coconut a good pre-workout food?

Because it is rich in fat and fibre, it may feel heavy if eaten alone shortly before exercise. If you eat it pre-workout, use a small amount with an easier-to-digest carbohydrate such as banana.

Can shredded coconut help with constipation?

Its fibre can support regular bowel habits as part of an overall fibre-rich diet with adequate fluids. Increasing intake too quickly may cause bloating or gas in some people.

Who should be cautious with shredded coconut?

People with a coconut allergy should avoid it. Those with tree-nut allergies may need individual medical advice, and people with digestive conditions affecting fat absorption may tolerate smaller portions better.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026