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Sweetened Dried Coconut Calories
Sweetened dried coconut, high in fiber and saturated fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Sweetened Dried Coconut (20 g) has 100 calories. That works out to 501 calories per 100 g. It contains 9.5 g of carbs, 0.6 g of protein, 7.1 g of fat and 1.5 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.
Sweetened Dried Coconut Nutrition Facts
Selected: 2 tablespoon (shredded) · 20 g
100
KCAL / 20G
Carbs
9.5g
· 3% DV
Protein
0.6g
· 1% DV
Fat
7.1g
· 9% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 2% · Fat 62%
Sweetened Dried Coconut nutrition facts table · 2 tablespoon (shredded) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | |
| Total fat | 7.1 g | 9% |
| Saturated fat | 6.28 g | 31% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 1.5 g | 5% |
| Protein | 0.6 g | 1% |
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 Sweetened Dried Coconut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 20 g | 100 kcal |
| 1 teaspoon (shredded) | 3 g | 15 kcal |
| 1 tablespoon (shredded) | 10 g | 50 kcal |
| 0.25 cup (shredded) | 20 g | 100 kcal |
| 1 ounce (shredded) | 28 g | 140 kcal |
| 1 serving (medium) | 30 g | 150 kcal |
| ½ cup (shredded) | 40 g | 200 kcal |
| 1 cup (shredded) | 80 g | 401 kcal |
| 100 g | 100 g | 501 kcal |
| 1 pack (small) | 100 g | 501 kcal |
Calculated from 501 calories per 100 g.
Frequently Asked Questions About Sweetened Dried Coconut
What is sweetened dried coconut?
Sweetened dried coconut is coconut meat that has been dried and had sugar added. It is commonly sold shredded or in flakes, and adds both coconut flavor and sweetness to baked goods, desserts, and toppings.
How is sweetened dried coconut different from unsweetened dried coconut?
Sweetened dried coconut contains added sugar, so it tastes sweeter and contributes more sweetness to a recipe. Unsweetened dried coconut has a less sweet, more distinctly coconut flavor; reduce other sweeteners when swapping in the sweetened kind.
How do you use sweetened dried coconut?
Add sweetened dried coconut to cookies, cakes, granola, dessert bars, or as a topping for yogurt and puddings. Since it brings its own sweetness, cut back on the sugar in the recipe and mix it in evenly.
Can you substitute sweetened dried coconut for fresh coconut?
Yes, in many baked goods, but sweetened dried coconut is drier and sweeter than fresh coconut. Allow for the difference in moisture, reduce other sugar, and rehydrate it with a little liquid if the recipe relies on fresh coconut's softness.
Can you use sweetened dried coconut instead of unsweetened coconut in baking?
Yes, but account for the added sugar. Reduce the recipe's other sweetener and taste the mixture if it is safe to do so; the swap works especially well in cookies, cakes, and other recipes where extra sweetness is welcome.
How should you store sweetened dried coconut after opening?
Keep sweetened dried coconut in an airtight container in a cool, dry place away from sunlight and heat. Seal it promptly after use, since exposure to moisture can make the shreds clump and lose their dry texture.
Can you freeze sweetened dried coconut?
Yes, sweetened dried coconut can be frozen in a tightly sealed, moisture-proof container or bag. Let it come to room temperature before opening the package to limit condensation, which can dampen the coconut.
How do you toast sweetened dried coconut without burning it?
Toast sweetened dried coconut over low heat in a dry pan, stirring constantly, because its added sugar browns quickly. Take it off the heat as soon as it turns lightly golden; it will crisp further as it cools.
Can you make sweetened dried coconut at home?
Yes. Mix finely shredded coconut with a little sugar, then dry it gently in a low oven, stirring occasionally, until the shreds lose their moisture. Cool it completely before storing so trapped warmth does not create condensation.
Can people with diabetes eat sweetened dried coconut?
Sweetened dried coconut contains added sugar and can raise blood glucose. People with diabetes should account for its carbohydrates and portion in their meal plan; a clinician or dietitian can help if they need individual guidance.
Sweetened Dried Coconut Vitamins & Minerals
Vitamins
B5
0.06mg · 1% DV
B3
0.11mg · 1% DV
B6
0.01mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Manganese
0.3mg · 13% DV
Copper
0.09mg · 10% DV
Selenium
3.7µg · 7% DV
Magnesium
18mg · 4% DV
Potassium ⭐
109mg · 3% DV
Sodium
3.6mg · 0% DV
Sweetened Dried Coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sweetened Dried Coconut
To burn the 100 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 Sweetened Dried Coconut?
Sweetened Dried Coconut is grated or flaked coconut that has been dried and sweetened. It has a distinctly tropical, sugary flavour and a dry, pleasantly chewy texture. In its regions of origin, it appears in sweets and baked goods; elsewhere, it is often sprinkled over cakes, biscuits, porridge or yoghurt, or mixed into trail mixes. A little can add plenty of flavour to breakfast bowls and desserts.
It provides fibre, but is also rich in saturated fat and energy; 100 g has 501 calories. Since it contains added sugar, use it as a topping or baking ingredient rather than treating it as an everyday handful. Pair it with fresh fruit or unsweetened yoghurt for a less-sweet snack.
How Nutritious Is Sweetened 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
Low
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 Sweetened Dried 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 Sweetened Dried Coconut Contain Allergens?
Contains these allergens:
Which Diets Is Sweetened Dried Coconut Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sweetened Dried Coconut Fat Profile
SATURATED
6.28g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.14g
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Nutrition data compiled from USDA FoodData Central and scientific sources.