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Toasted Coconut Calories
Toasted, aromatic, healthy fats, fiber source
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Toasted 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 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Toasted Coconut Nutrition Facts
Selected: 2 tablespoon (medium) · 15 g
99
KCAL / 15G
Carbs
3.6g
· 1% DV
Protein
1g
· 2% DV
Fat
9.7g
· 12% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 4% · Fat 82%
Toasted Coconut nutrition facts table · 2 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 8.58 g | 43% |
| Trans fat | 0 g | |
| Sodium | 5.55 mg | 0% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 2.4 g | 9% |
| Protein | 1 g | 2% |
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 Toasted Coconut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 15 g | 99 kcal |
| 1 tablespoon (small) | 7 g | 46 kcal |
| 1 serving (medium) | 20 g | 132 kcal |
| 3 tablespoon (large) | 22 g | 145 kcal |
| 1 piece (medium) | 25 g | 165 kcal |
| 1 ounce (medium) | 28 g | 185 kcal |
| ½ cup (small) | 40 g | 264 kcal |
| 1 cup (medium) | 80 g | 528 kcal |
| 100 g | 100 g | 660 kcal |
Calculated from 660 calories per 100 g.
Frequently Asked Questions About Toasted Coconut
How do you make toasted coconut?
Make toasted coconut by heating coconut flakes or shreds in a dry skillet or oven until lightly golden. Stir often and watch closely: the pieces can go from toasted to burnt quickly, and burnt coconut tastes bitter.
What can you use toasted coconut for?
Toasted coconut works as a topping for cakes, cookies, yogurt, oatmeal, fruit, and ice cream. It also adds texture to granola and curries; sprinkle it on just before serving when you want it to stay crisp.
Is toasted coconut the same as desiccated coconut?
No. Desiccated coconut is dried coconut, while toasted coconut has been heated until its aroma deepens and its surface browns. Desiccated coconut can be toasted, but it is not automatically toasted when you buy it.
How should you store toasted coconut?
Store toasted coconut in an airtight container in a cool, dry place. Moisture softens it, while warmth and light can make its natural oils taste stale. Follow the package directions for a commercial product after opening.
Is toasted coconut sweetened?
Toasted coconut may be sweetened or unsweetened; toasting itself does not mean sugar has been added. Check the ingredient list when using it in savory dishes or when you want to control the sweetness of a recipe.
Why does toasted coconut taste bitter?
Toasted coconut usually tastes bitter because it has been overheated or burned. Remove it as soon as it turns golden, and transfer it off the hot pan or baking sheet so residual heat does not keep browning it.
Is it better to toast coconut in a pan or in the oven?
The oven is convenient for toasting a larger, even layer of coconut, while a skillet is quicker for a small amount. Either method works; use moderate heat, stir or check frequently, and stop at a light golden color.
Can you freeze toasted coconut?
Yes, toasted coconut can be frozen. Let it cool completely, then seal it in an airtight freezer-safe container. Taking out only what you need helps avoid repeatedly thawing and refreezing the rest.
Can toasted coconut replace raw coconut in a recipe?
Yes, toasted coconut can replace raw coconut, but it brings a deeper, nuttier flavor and a drier, crispier texture. If the recipe depends on raw coconut’s mild taste or moisture, the finished dish will be different.
When should you add toasted coconut to a dessert?
Add toasted coconut to creamy desserts, ice cream, or breakfast bowls just before serving to preserve its crunch. In cakes and cookies, it can go into the batter when the recipe calls for it, though it will soften as it bakes.
Toasted Coconut Vitamins & Minerals
Vitamins
Biotin
0.3µg · 1% DV
Folate
3.9µg · 1% DV
B5
0.05mg · 1% DV
B3
0.14mg · 1% DV
Minerals
Manganese
0.22mg · 10% DV
Copper
0.07mg · 8% DV
Magnesium
14mg · 3% DV
Selenium
1.5µg · 3% DV
Potassium ⭐
53mg · 2% DV
Sodium
5.55mg · 0% DV
Toasted Coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Toasted Coconut
To burn the 99 calories in 2 tablespoon (medium) (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 Toasted Coconut?
Toasted coconut is coconut flesh, usually shredded, flaked or sliced, heated until fragrant and lightly golden. It is used in many tropical cuisines, and its nutty aroma makes it a familiar topping in desserts and breakfast dishes around the world. Depending on the product, it may be unsweetened or have added sugar.
Scatter it over porridge, yogurt, fruit or granola, fold it into cakes and biscuits, or serve a little as a snack. Toasting brings out a rich flavour and a crisp, sometimes chewy texture. It is energy-dense, with substantial fat and fibre, so a small sprinkle can add plenty of flavour. Choose unsweetened toasted coconut for a less sweet topping, or pair it with fresh fruit and plain yogurt.
How Nutritious Is Toasted 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
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 Toasted 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 Toasted Coconut Contain Allergens?
No known major allergens
Which Diets Is Toasted 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
Toasted Coconut Fat Profile
SATURATED
8.58g
MONOUNSATURATED
0.87g
POLYUNSATURATED
0.17g
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Nutrition data compiled from USDA FoodData Central and scientific sources.