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Rich in fiber and manganese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (shredded) of Toasted 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 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 8.58 g | 43% |
| Trans fat | 0 g | |
| Sodium | 3 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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 15 g | 99 kcal |
| 1 teaspoon (mini) | 3 g | 20 kcal |
| 1 tablespoon (small) | 7 g | 46 kcal |
| 0.25 cup (quarter) | 20 g | 132 kcal |
| 1 serving (medium) | 30 g | 198 kcal |
| ½ cup (half) | 40 g | 264 kcal |
| 1 cup (whole) | 80 g | 528 kcal |
| 100 g | 100 g | 660 kcal |
| 1 pack (large) | 100 g | 660 kcal |
Calculated from 660 calories per 100 g.
Toast shredded coconut in a dry pan over low to medium heat, stirring continuously, or spread it thinly on a baking sheet. Remove it as soon as it turns lightly golden; residual heat can keep browning the fine shreds.
Toasted shredded coconut is not necessarily sweetened; plain coconut can be toasted without adding sugar. Some packaged versions are sweetened, so check the ingredient list for sugar or syrup if you want an unsweetened product.
Store toasted shredded coconut in an airtight container in a cool, dry place. Keeping out moisture helps preserve its crisp texture, while a tightly sealed container limits exposure to air that can dull its flavor.
Yes, toasted shredded coconut can be frozen. Let it cool completely, seal it in a freezer-safe airtight bag or container, and add it straight to recipes or thaw it at room temperature when needed.
Yes, you can bake with toasted shredded coconut, but it is already browned, so it may darken further in the oven. For a stronger toasted topping, sprinkle it over cakes or muffins after baking instead of mixing it into the batter.
Yes, toasted shredded coconut works in curry and other savory dishes. Sprinkle it over the finished dish for crunch, or stir a small amount into the sauce near the end; prolonged simmering softens its texture.
Toasted shredded coconut has been browned for a nutty aroma and crispness; desiccated coconut is dried but not necessarily toasted. Desiccated coconut can be toasted at home, while toasted coconut can replace it when a deeper flavor suits the recipe.
Toasted shredded coconut can taste bitter when it is overbrowned or burnt. Its thin shreds toast quickly, so stir constantly and take them off the heat while they are still light golden rather than waiting for a deep brown color.
Yes, toasted shredded coconut makes a crisp topping for oatmeal, yogurt, fruit, or smoothie bowls. Add it just before serving so moisture from the food does not soften the toasted shreds.
Toasted slivered almonds or chopped hazelnuts can replace toasted shredded coconut when a recipe needs a crunchy topping. They will not give the same coconut flavor, so choose them when texture matters more than the original aroma.
Vitamins
Folate
3.9µg · 1% DV
B5
0.05mg · 1% DV
B1
0.01mg · 1% DV
Biotin
0.17µg · 1% DV
Minerals
Manganese
0.41mg · 18% DV
Copper
0.12mg · 13% DV
Selenium
2.78µg · 5% DV
Phosphorus
28mg · 4% DV
Potassium ⭐
81mg · 2% DV
Sodium
3mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Toasted shredded coconut is finely grated coconut that has been toasted until fragrant, bringing out its naturally sweet, nutty flavour. The strands can be tender or lightly crisp, depending on how long they are toasted.
It is used in desserts across many tropical cuisines and is an easy topping for cakes, biscuits, yoghurt, porridge and fruit. In English-speaking kitchens, it also works well stirred into granola or sprinkled over a curry for a little texture. It is rich in fibre and energy-dense; 100 g provides 16.3 g of fibre. Use a small handful when you want the coconut flavour without making a dish too heavy.
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.
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.
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.
Contains these allergens:
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
SATURATED
8.58g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.24g
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Nutrition data compiled from USDA FoodData Central and scientific sources.