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Unsweetened shredded coconut Calories
High in fiber and fat, with no added sugar.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Unsweetened shredded coconut (14 g) has 92 calories. That works out to 660 calories per 100 g. It contains 3.3 g of carbs, 1 g of protein, 9 g of fat and 2.3 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Unsweetened shredded coconut Nutrition Facts
Selected: 2 tablespoon (shredded) · 14 g
92
KCAL / 14G
Carbs
3.3g
· 1% DV
Protein
1g
· 2% DV
Fat
9g
· 12% DV
Fiber
2.3g
· 8% 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 shredded coconut nutrition facts table · 2 tablespoon (shredded) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 8.01 g | 40% |
| Trans fat | 0 g | |
| Sodium | 5.18 mg | 0% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 2.3 g | 8% |
| 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 Unsweetened shredded coconut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 14 g | 92 kcal |
| 1 tablespoon (shredded) | 7 g | 46 kcal |
| 0.25 cup (shredded) | 20 g | 132 kcal |
| 4 tablespoon (shredded) | 28 g | 185 kcal |
| 1 ounce (whole) | 28 g | 185 kcal |
| 1 serving (small) | 30 g | 198 kcal |
| ½ cup (shredded) | 40 g | 264 kcal |
| 1 serving (medium) | 50 g | 330 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 shredded coconut
How do you use unsweetened shredded coconut?
Use unsweetened shredded coconut in cakes, cookies, energy bites, oatmeal, or granola, or sprinkle it over yogurt and desserts. It absorbs moisture in batters, so a recipe may need a little extra liquid if you add a generous amount.
Can you toast unsweetened shredded coconut?
Yes, toast unsweetened shredded coconut in a dry pan over low heat, stirring constantly. The fine shreds can go from golden to burnt quickly, so take them off the heat as soon as they smell fragrant and begin to color.
Can unsweetened shredded coconut replace sweetened coconut in a recipe?
Yes, unsweetened shredded coconut can replace sweetened coconut, but the finished recipe will taste less sweet and may be drier. Add sugar only if needed, and check the batter or filling texture before baking.
Is unsweetened shredded coconut the same as desiccated coconut?
They are closely related, but the terms do not always mean exactly the same texture. Desiccated coconut is often finer and drier, while shredded coconut has longer strands; either can work when the recipe does not depend on a precise texture.
Can you make coconut milk from unsweetened shredded coconut?
Yes, blend unsweetened shredded coconut with hot water, then strain it through a fine sieve or cloth to make coconut milk. Use less water for a richer result, and refrigerate the homemade milk promptly.
How should you store unsweetened shredded coconut after opening?
Keep unsweetened shredded coconut in an airtight container in a cool, dry, dark place. Because its natural fat can develop stale or rancid flavors, refrigerate it in a warm kitchen and keep moisture out of the container.
Can you freeze unsweetened shredded coconut?
Yes, unsweetened shredded coconut freezes well in an airtight freezer-safe container or bag. Take out only what you need; thawed coconut may feel slightly moist, but it works well in baking and cooked dishes.
Does unsweetened shredded coconut go bad?
Yes, unsweetened shredded coconut can go rancid or become moldy, especially if exposed to heat or moisture. Discard it if it smells sour, stale, or paint-like, tastes bitter, or shows damp clumps or mold.
Can you use unsweetened shredded coconut instead of coconut flour?
No, unsweetened shredded coconut is not a direct substitute for coconut flour. Coconut flour is much finer and absorbs far more liquid, so swapping it measure for measure can make a batter dry or dense.
Can you rehydrate unsweetened shredded coconut for baking?
Yes, you can soften unsweetened shredded coconut by soaking it briefly in warm water or milk, then draining off excess liquid. This helps when a recipe calls for moist coconut, but drain it well so it does not add too much liquid.
Unsweetened shredded coconut Vitamins & Minerals
Vitamins
Biotin
2.52µg · 8% DV
Folate
3.64µg · 1% DV
B5
0.04mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Manganese
0.38mg · 17% DV
Copper
0.06mg · 7% DV
Selenium
2.59µg · 5% DV
Phosphorus
29mg · 4% DV
Potassium ⭐
76mg · 2% DV
Sodium
5.18mg · 0% DV
Unsweetened shredded coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened shredded coconut
To burn the 92 calories in 2 tablespoon (shredded) (14 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 shredded coconut?
Unsweetened shredded coconut is the dried white flesh of mature coconuts, grated into small pieces without added sugar. It has a gently sweet, distinctly coconut flavour and a dry, chewy texture. In tropical cuisines it is used in both savoury dishes and sweets; elsewhere, it is a familiar addition to cakes, biscuits, granola and porridge. Sprinkle it over yoghurt or fruit, or stir a little into baking for extra flavour and texture.
It is high in fat and fibre, so a small amount can add plenty of richness. At 660 calories per 100 g, it is energy-dense; pair a modest portion with fruit or yoghurt, or use it as a topping rather than the main ingredient.
How Nutritious Is Unsweetened shredded 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 shredded 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 shredded coconut Contain Allergens?
Contains these allergens:
Which Diets Is Unsweetened shredded 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
Unsweetened shredded coconut Fat Profile
SATURATED
8.01g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.24g
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Nutrition data compiled from USDA FoodData Central and scientific sources.