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Unsweetened dried coconut Calories
High in fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Unsweetened dried coconut (20 g) has 132 calories. That works out to 660 calories per 100 g. It contains 4.7 g of carbs, 1.4 g of protein, 12.9 g of fat and 3.3 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Unsweetened dried coconut Nutrition Facts
Selected: 2 tablespoon (shredded) · 20 g
132
KCAL / 20G
Carbs
4.7g
· 2% DV
Protein
1.4g
· 3% DV
Fat
12.9g
· 17% DV
Fiber
3.3g
· 12% 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%
Unsweetened dried coconut nutrition facts table · 2 tablespoon (shredded) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 12.9 g | 17% |
| Saturated fat | 11.44 g | 57% |
| Trans fat | 0 g | |
| Sodium | 7.4 mg | 0% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 3.3 g | 12% |
| Protein | 1.4 g | 3% |
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 Unsweetened dried coconut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 20 g | 132 kcal |
| 1 tablespoon (shredded) | 10 g | 66 kcal |
| 1 piece (small) | 15 g | 99 kcal |
| 0.25 cup (shredded) | 20 g | 132 kcal |
| 1 serving (medium) | 25 g | 165 kcal |
| 1 piece (medium) | 30 g | 198 kcal |
| ½ cup (shredded) | 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 Unsweetened dried coconut
How do you use unsweetened dried coconut?
Unsweetened dried coconut works well in baking, oatmeal, granola, smoothies, and desserts. Stir it into a mixture or sprinkle it on top; because it is dry, it can absorb some moisture from a recipe.
How should you store unsweetened dried coconut?
Store unsweetened dried coconut in an airtight container in a cool, dry place. Moisture can make it clump, while heat can cause its natural oils to turn rancid. Discard it if it smells stale or bitter.
Is unsweetened dried coconut the same as desiccated coconut?
Usually, yes: desiccated coconut is coconut flesh that has been dried and shredded, often without added sugar. The cut can vary from fine shreds to larger flakes, so choose the texture your recipe calls for.
Can you make coconut milk from unsweetened dried coconut?
Yes, blend unsweetened dried coconut with hot water, then strain the mixture through a fine cloth or sieve. Use less water for a richer homemade coconut drink, and refrigerate it after making.
How do you rehydrate unsweetened dried coconut?
Soak unsweetened dried coconut in warm water or milk until it softens. Add liquid gradually, especially when using it in baking, since too much can change the texture of the batter or dough.
Can you toast unsweetened dried coconut?
Yes, unsweetened dried coconut can be toasted in a pan or oven. It browns quickly, so use moderate heat and stir or check it often; take it off the heat as soon as it turns lightly golden.
Does unsweetened dried coconut contain sugar?
Yes, unsweetened dried coconut can contain naturally occurring sugars from the coconut itself. “Unsweetened” means that sugar has not been added; it does not mean the food is entirely sugar-free.
Can unsweetened dried coconut replace fresh coconut in recipes?
Yes, unsweetened dried coconut can replace fresh coconut in some recipes, but it is drier and more concentrated in texture. Rehydrate it first when a recipe depends on the moisture of fresh coconut.
Can you eat unsweetened dried coconut without cooking it?
Yes, unsweetened dried coconut is ready to eat without cooking. Add it directly to cereal, yogurt, or a snack mix, or toast it first if you want a nuttier flavor and crispier texture.
Can unsweetened dried coconut replace sugar in baking?
No, unsweetened dried coconut is not a direct substitute for sugar. It adds coconut flavor and texture but does not provide the same sweetness, so adjust the recipe’s sweetener separately.
Unsweetened dried coconut Vitamins & Minerals
Vitamins
Biotin
0.8µg · 3% DV
Folate
5.2µg · 1% DV
B5
0.06mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Manganese
0.54mg · 23% DV
Copper
0.09mg · 10% DV
Phosphorus
41mg · 6% DV
Magnesium
18mg · 4% DV
Potassium ⭐
109mg · 3% DV
Sodium
7.4mg · 0% DV
Unsweetened dried coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened dried coconut
To burn the 132 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 Unsweetened dried coconut?
Unsweetened dried coconut is the dried white flesh of the coconut, usually sold grated, shredded or in small flakes. With no added sugar, it has a naturally sweet, fragrant flavour and a pleasantly chewy texture; toasting it brings out a deeper, nuttier aroma.
It is used in baking and desserts around the world, stirred into porridge or yoghurt, or sprinkled over fruit and granola. In many places it also appears in savoury curries and rice dishes. It is rich in fibre and fats, so a small amount adds plenty of flavour and substance. For a lighter option, use it as a topping rather than making it the main ingredient.
How Nutritious Is Unsweetened 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 Unsweetened 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 Unsweetened dried coconut Contain Allergens?
Contains these allergens:
Which Diets Is Unsweetened 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
— Not suitable
Low FODMAP
— Not suitable
Unsweetened dried coconut Fat Profile
SATURATED
11.44g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.