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Toasted dried coconut Calories
High in fat and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Toasted dried 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 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Toasted dried coconut Nutrition Facts
Selected: 2 tablespoon (shredded) · 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 dried coconut nutrition facts table · 2 tablespoon (shredded) (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 | 5.25 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 Shredded Toasted dried coconut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 15 g | 99 kcal |
| 1 tablespoon (shredded) | 8 g | 53 kcal |
| 0.25 cup (shredded) | 20 g | 132 kcal |
| 1 piece (small) | 25 g | 165 kcal |
| 1 serving (medium) | 30 g | 198 kcal |
| ½ cup (shredded) | 40 g | 264 kcal |
| 1 piece (medium) | 40 g | 264 kcal |
| 1 cup (shredded) | 80 g | 528 kcal |
| 100 g | 100 g | 660 kcal |
Calculated from 660 calories per 100 g.
Frequently Asked Questions About Toasted dried coconut
What can you do with toasted dried coconut?
Toasted dried coconut adds a crisp texture and roasted flavor to both sweet and savory dishes. Sprinkle it over porridge, yogurt, fruit, or curry, or stir it into trail mix and baked goods. Add it near the end of cooking to keep more of its crunch.
Is toasted dried coconut the same as desiccated coconut?
No, toasted dried coconut is desiccated coconut that has also been browned with heat. Desiccated coconut is usually pale and untoasted, with a milder flavor. The toasted version can replace it in many recipes, but its darker color and stronger roasted taste will come through.
How do you toast dried coconut without burning it?
Toast dried coconut in a dry pan over low heat, stirring constantly, or spread it in a thin layer on a baking tray. It can turn from golden to burnt quickly, so remove it as soon as it smells fragrant and let it cool away from the hot pan.
How should toasted dried coconut be stored?
Keep toasted dried coconut in an airtight container in a cool, dry cupboard, away from sunlight and strong-smelling foods. Moisture makes it lose its crispness, while exposure to air can dull its flavor. Follow the package directions and reseal the container after each use.
Can you freeze toasted dried coconut?
Yes, toasted dried coconut can be frozen in a tightly sealed, freezer-safe container. Divide it into small portions so you can take out only what you need. Let a portion come to room temperature while still sealed to reduce condensation and help it stay crisp.
Can toasted dried coconut be rehydrated?
Yes, soaking toasted dried coconut in warm water or milk softens it. Use only enough liquid to cover the pieces, then drain them if the recipe does not call for the soaking liquid. Rehydration reduces the toasted coconut’s crisp texture, so add it shortly before serving.
Can you make coconut milk from toasted dried coconut?
Yes, blend toasted dried coconut with hot water, then strain the mixture through a fine sieve or clean cloth. The result has a noticeable roasted flavor and may taste different from coconut milk made with untoasted coconut. Shake or stir it before using if it separates.
Does toasted dried coconut go rancid?
Yes, toasted dried coconut can go rancid because it contains coconut oil. A stale, paint-like, or bitter smell and taste are signs to discard it. Keep it sealed and dry, and do not eat it if you see mold or notice that moisture has changed its texture.
Can toasted dried coconut replace fresh coconut in a recipe?
Not as a direct one-for-one replacement in every recipe. Toasted dried coconut is much drier and crunchier than fresh coconut, so it will not supply the same moisture or soft texture. It works best as a topping or in recipes designed for dried coconut.
Does toasted dried coconut help with weight loss?
Toasted dried coconut is filling for some people because it contains fiber and fat, but it is also energy-dense. A small amount can add flavor and texture to a meal; large handfuls can add substantial energy without much volume, so portion size matters.
Toasted dried coconut Vitamins & Minerals
Vitamins
Biotin
0.6µg · 2% DV
Folate
3.9µg · 1% DV
B5
0.05mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Manganese
0.41mg · 18% DV
Copper
0.07mg · 8% DV
Phosphorus
30mg · 4% DV
Magnesium
14mg · 3% DV
Potassium ⭐
81mg · 2% DV
Sodium
5.25mg · 0% DV
Toasted dried coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Toasted dried coconut
To burn the 99 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 Toasted dried coconut?
Toasted dried coconut is coconut flesh that has been dried and then toasted, usually sold as flakes, shreds or small pieces. Used in tropical cuisines in both sweet and savoury dishes, it has a fuller, lightly sweet coconut aroma after toasting. Its texture ranges from crisp to pleasantly chewy, depending on the cut and how it is prepared.
It is often sprinkled over breakfast bowls, fruit and yoghurt, or added to cakes, biscuits, curries and other dishes. High in fat and fibre, it is energy-dense, so a little can bring plenty of flavour and texture. For a lighter touch, use it as a topping rather than mixing in a large amount; it pairs especially well with fresh fruit or plain yoghurt.
How Nutritious Is Toasted 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
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 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 Toasted dried coconut Contain Allergens?
No known major allergens
Which Diets Is Toasted 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
Toasted dried coconut Fat Profile
SATURATED
8.58g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.26g
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Nutrition data compiled from USDA FoodData Central and scientific sources.