Cookie, coconut
Common food
A coconut cookie is a crisp, buttery treat studded with sweetened, shredded coconut, offering a satisfying crunch followed by a chewy, tropical interior. Nutritionally, it is a calorie-dense snack, with over 60% of its calories coming from carbohydrates, primarily as sugar.
Calorie split: 3% protein · 53% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love the delightful contrast of textures—the crisp cookie base against the chewy, sweet coconut—and its comforting, nostalgic flavor that evokes tropical warmth and holiday baking traditions.
⚠️ Watch-outs & how to enjoy it better
Its high sugar and refined carbohydrate content can lead to rapid blood-sugar spikes, and it's a common allergen due to wheat and often eggs or dairy. To mitigate this, pair a single cookie with a source of protein (like Greek yogurt) or healthy fat (like a handful of nuts) to slow sugar absorption, and practice strict portion control.
Key benefits
- Provides quick energy from carbohydrates.
- Contains dietary fiber from coconut.
- Offers a source of plant-based fat.
- Serves as a convenient, portable snack.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The shredded coconut in these cookies is often 'sweetened,' meaning it's been treated with a sugar syrup before drying, which significantly boosts the final product's sugar content beyond what you might expect from the coconut alone.
Full nutrition (USDA data · scales with serving)
| Water | 11.5 g |
| Energy | 460 kcal |
| Protein | 3.0 g |
| Total lipid (fat) | 22.6 g |
| Carbohydrate, by difference | 61.2 g |
| Fiber, total dietary | 5.1 g |
| Total Sugars | 45.2 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.82 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 68.0 mg |
| Potassium, K | 123 mg |
| Sodium, Na | 241 mg |
| Zinc, Zn | 0.73 mg |
| Copper, Cu | 0.27 mg |
| Selenium, Se | 6.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.22 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 9.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.19 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 20.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.13 g |
| SFA 8:0 | 1.6 g |
| SFA 10:0 | 1.3 g |
| SFA 12:0 | 10.0 g |
| SFA 14:0 | 4.0 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.81 g |
| PUFA 18:2 | 0.76 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Pie Crust, Cookie-type, Chocolate, Ready Crust — USDA does not publish this profile for Cookie.
| Tryptophan | 0.08 g |
| Threonine | 0.20 g |
| Isoleucine | 0.23 g |
| Leucine | 0.38 g |
| Lysine | 0.24 g |
| Methionine | 0.07 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.16 g |
| Valine | 0.32 g |
| Arginine | 0.29 g |
| Histidine | 0.11 g |
| Alanine | 0.24 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.24 g |
| Proline | 0.42 g |
| Serine | 0.26 g |
FAQ
Are coconut cookies gluten-free?
Not typically. Most recipes use wheat flour, making them unsuitable for those with celiac disease or gluten sensitivity. Gluten-free versions require a specific flour blend.
What gives coconut cookies their chewy texture?
The chewiness primarily comes from the sweetened shredded coconut itself, which retains moisture. Using brown sugar and not over-baking also contributes to a softer, chewier center.
How can I make them healthier?
You can reduce the sugar, substitute some flour with oat flour, use unsweetened coconut, and add nuts or seeds for extra fiber and protein. Baking at a lower temperature for slightly longer can also help retain moisture without extra fat.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.60 kcal/g · 3% calories from protein · 5.1 g fiber · 45.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.96 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.