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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, dried grated coconut is healthy when consumed in moderation. It is an excellent source of dietary fiber for digestion and provides essential minerals like manganese, copper, and selenium. However, it is very calorie-dense and high in saturated fats, so portion control is important.
Dried grated coconut is high in energy, containing approximately 660 calories and 24 grams of carbohydrates per 100 grams. While it has some natural sugars, a significant portion of its carbohydrate content comes from beneficial dietary fiber.
Yes, dried grated coconut is very keto-friendly because it is high in healthy fats (65g per 100g) and relatively low in net carbs. It contains medium-chain triglycerides (MCTs), which are easily converted into ketones by the liver for quick energy.
Naturally, dried grated coconut is both vegan and gluten-free as it is a single-ingredient fruit product. However, if you are buying sweetened versions, always check the label for additives or cross-contamination warnings if you have a gluten sensitivity.
Unsweetened dried coconut is simply the coconut meat dried and shredded with no additives. Sweetened coconut has added sugar and often contains moisture-retaining agents like propylene glycol, making it softer and much higher in sugar and calories.
It is highly versatile and can be used in baking for cookies and cakes, as a topping for smoothie bowls and yogurt, or in savory dishes like Thai curries. It also makes an excellent breading for fried shrimp or chicken.
Dried Grated Coconut is a versatile ingredient found in cuisines around the world. With 660 calories per 100g and 7 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the fruit category with complete nutrition information.
View all fruit →Discover 3 recipes featuring dried grated coconut with step-by-step instructions.
Browse recipes →Yes, toasting dried coconut enhances its nutty flavor and adds a crunchy texture. To toast, place it in a dry skillet over medium heat for 3-5 minutes, stirring constantly until it reaches a golden brown color.
Store it in an airtight container in a cool, dry place for up to 4-6 months. Because of its high oil content, it can go rancid; for longer storage, keep it in the refrigerator for 6-12 months or freeze it for up to 18 months.
Yes, you can rehydrate it by soaking it in a small amount of warm water, coconut milk, or even regular milk for about 15-30 minutes. This softens the texture, making it more similar to fresh coconut for use in fillings or desserts.
The fats in coconut are primarily medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are absorbed more quickly by the body and used for immediate energy rather than being stored as fat, which may support metabolism and brain health.