Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged
Whole food · Nut and Seed Products
Photo: Wikipedia
These are paper-thin shavings of dried coconut kernel, tossed with a light sugar coating for a crisp, sweet crunch. Nutritionally, they are a dense source of energy, offering a significant 456 kcal per 100g, primarily from carbohydrates and fat, with a notable 9.9g of dietary fiber.
Calorie split: 3% protein · 44% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People adore the intense, sweet coconut flavor and the delightful crisp texture it adds to everything from morning yogurt to decadent cakes. It's a beloved staple in tropical and baking cultures for instantly elevating a dish's sweetness and mouthfeel.
⚠️ Watch-outs & how to enjoy it better
The high sugar and calorie density can contribute to blood sugar spikes and unintended calorie intake if eaten mindlessly. As a tree nut derivative, it's a common allergen, and the high saturated fat content means those monitoring heart health should practice strict portion control. To counteract this, pair it with protein-rich Greek yogurt or cottage cheese, or use it sparingly as a garnish rather than a main ingredient.
Key benefits
- Excellent source of dietary fiber, supporting digestive health.
- Provides a quick and substantial energy boost from natural fats and carbs.
- Contains manganese, a mineral essential for bone health and metabolism.
- Offers a satisfying, crunchy texture for low-fat baking or topping.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Desiccated coconut was a key ingredient in the first commercially successful candy bar, the Bounty bar, launched in the UK in 1951.
Full nutrition (USDA data · scales with serving)
| Water | 15.5 g |
| Energy | 456 kcal |
| Energy | 1908 kj |
| Protein | 3.1 g |
| Total lipid (fat) | 28.0 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 51.9 g |
| Fiber, total dietary | 9.9 g |
| Total Sugars | 36.8 g |
| Sucrose | 36.2 g |
| Glucose | 0.53 g |
| Fructose | 0.01 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 51.0 mg |
| Phosphorus, P | 100 mg |
| Potassium, K | 361 mg |
| Sodium, Na | 285 mg |
| Zinc, Zn | 0.71 mg |
| Copper, Cu | 0.29 mg |
| Manganese, Mn | 0.96 mg |
| Selenium, Se | 16.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.70 mg |
| Pantothenic acid | 0.14 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 19.3 mg |
| Betaine | 1.3 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.46 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.12 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 26.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.21 g |
| SFA 8:0 | 2.4 g |
| SFA 10:0 | 1.8 g |
| SFA 12:0 | 13.8 g |
| SFA 14:0 | 5.1 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.2 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.82 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.4 g |
| MUFA 18:1 c | 1.4 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.22 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:2 n-6 c,c | 0.22 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.00 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.08 g |
| Isoleucine | 0.07 g |
| Leucine | 0.19 g |
| Lysine | 0.15 g |
| Methionine | 0.06 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.06 g |
| Valine | 0.12 g |
| Arginine | 0.54 g |
| Histidine | 0.07 g |
| Alanine | 0.17 g |
| Aspartic acid | 0.34 g |
| Glutamic acid | 0.78 g |
| Glycine | 0.16 g |
| Proline | 0.16 g |
| Serine | 0.22 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the difference between desiccated and shredded coconut?
Desiccated coconut is dried and ground to a fine, uniform texture, often unsweetened. Shredded coconut is typically moister, has longer strands, and is frequently sweetened, like the flaked product described here.
Is sweetened flaked coconut healthy?
It's a source of fiber and healthy fats but is also high in added sugar and calories. It's best enjoyed as an occasional treat or garnish in small portions rather than a dietary staple.
How should I store it to keep it fresh?
Once opened, store it in an airtight container in a cool, dark place for a few weeks, or in the refrigerator or freezer for several months to prevent the oils from going rancid.
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 4.56 kcal/g · 3% calories from protein · 9.9 g fiber · 36.8 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: 0.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.