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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, grated fresh coconut offers several health benefits. It's rich in dietary fiber, supporting digestive health, and contains Medium-Chain Triglycerides (MCTs) which provide quick energy. It also provides essential minerals like manganese and copper, crucial for bone health and metabolism.
Per 100g, grated fresh coconut contains approximately 354 calories, 15.23g of carbohydrates (with significant fiber content), and 33.48g of fat. While calorie-dense, its fats are primarily beneficial MCTs.
Due to its high calorie and fat content, grated fresh coconut should be consumed in moderation for weight loss. However, its fiber content can promote satiety, and MCTs may boost metabolism, making it a beneficial addition in small amounts as part of a balanced diet.
Yes, grated fresh coconut is naturally vegan as it comes from a plant source. It is also naturally gluten-free, making it suitable for individuals with celiac disease or gluten sensitivity.
Diabetics can consume grated fresh coconut in moderation. Its high fiber content helps stabilize blood sugar levels, and its natural sugars are relatively low. However, portion control is key due to its calorie density and overall carbohydrate count.
Yes, grated fresh coconut is generally considered keto-friendly. While it contains some net carbs, its high fat content (especially MCTs) and fiber make it suitable for ketogenic diets, supporting ketosis and providing sustained energy.
Grated fresh coconut has a sweet, nutty, and slightly tropical flavor with a moist, chewy texture. It's widely used in both sweet and savory dishes, from curries, chutneys, and stir-fries to desserts, smoothies, and baked goods, especially in South Asian and Southeast Asian cuisines.
grated fresh coconut is a versatile ingredient found in cuisines around the world. With 354 calories per 100g and 3.33 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the nuts seeds category with complete nutrition information.
View all nuts seeds →Discover 1 recipes featuring grated fresh coconut with step-by-step instructions.
Browse recipes →Freshly grated coconut should be stored in an airtight container in the refrigerator for up to 3-4 days to maintain freshness. For longer storage, it can be frozen for several months; spread it on a baking sheet to freeze individually, then transfer to a freezer-safe bag.
Fresh grated coconut should be white, moist, and have a sweet, pleasant aroma. If it appears discolored (yellowish or grayish), feels slimy, or has a sour or off-odor, it has likely spoiled and should be discarded.
While dried coconut can be used as a substitute, it will alter the texture and moisture content of your dish. Dried coconut is less moist and has a more concentrated flavor; you may need to rehydrate it or adjust liquid in your recipe for best results when substituting.