Nuts, coconut meat, dried (desiccated), sweetened, shredded
Whole food · Nut and Seed Products
Photo: Wikipedia
This is shredded coconut meat that has been dried and generously coated in sugar, creating a sweet, chewy, and slightly fibrous texture. Nutritionally, it's a dense source of energy, primarily from fats and added sugars, with a notable amount of dietary fiber.
💚 Why it's loved
People love it for its intense tropical sweetness and satisfying chew, which instantly elevates baked goods, desserts, and trail mixes. Its versatility makes it a staple in both sweet and savory dishes across many global cuisines.
⚠️ Watch-outs & how to enjoy it better
The high sugar content can cause rapid blood-sugar spikes, making it unsuitable for low-sugar diets. It is also calorie-dense and a common allergen for those sensitive to tree nuts. To counteract, use it sparingly as a topping or mix-in, and always pair it with protein or healthy fats (like nuts or yogurt) to slow sugar absorption.
Key benefits
- Provides quick energy from carbohydrates and fats.
- Offers dietary fiber, which aids digestion.
- Contains medium-chain triglycerides (MCTs) from coconut fat.
- Adds texture and natural sweetness to recipes.
- Source of minerals like manganese and copper.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making desiccated coconut involves drying the shredded meat at low temperatures to preserve its white color and prevent the natural oils from going rancid.
Full nutrition (scales with serving)
| Water | 12.6 g |
| Energy | 501 kcal |
| Energy | 2096 kj |
| Protein | 2.9 g |
| Total lipid (fat) | 35.5 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 47.7 g |
| Fiber, total dietary | 4.5 g |
| Total Sugars | 43.2 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 50.0 mg |
| Phosphorus, P | 107 mg |
| Potassium, K | 337 mg |
| Sodium, Na | 262 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.31 mg |
| Manganese, Mn | 2.5 mg |
| Selenium, Se | 16.7 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.47 mg |
| Pantothenic acid | 0.72 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 19.3 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) | 0.39 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Fatty acids, total saturated | 31.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.20 g |
| SFA 8:0 | 2.5 g |
| SFA 10:0 | 2.0 g |
| SFA 12:0 | 15.7 g |
| SFA 14:0 | 6.2 g |
| SFA 16:0 | 3.0 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.39 g |
| PUFA 18:3 | 0.00 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 |
| Tryptophan | 0.03 g |
| Threonine | 0.10 g |
| Isoleucine | 0.11 g |
| Leucine | 0.21 g |
| Lysine | 0.13 g |
| Methionine | 0.05 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.09 g |
| Valine | 0.17 g |
| Arginine | 0.47 g |
| Histidine | 0.07 g |
| Alanine | 0.15 g |
| Aspartic acid | 0.28 g |
| Glutamic acid | 0.66 g |
| Glycine | 0.14 g |
| Proline | 0.12 g |
| Serine | 0.15 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How is sweetened shredded coconut different from unsweetened?
Sweetened shredded coconut is coated in sugar syrup before drying, making it moister, sweeter, and more calorie-dense. Unsweetened (or desiccated) coconut is just dried coconut meat with no added sugar, offering a pure, nutty flavor.
Can I use this in savory cooking?
While primarily used in sweets, it can add a sweet contrast in savory dishes like certain curries, chutneys, or as a crunchy coating for proteins, but use it judiciously to avoid overwhelming the dish with sweetness.
What's the best way to store it?
Store it in an airtight container in a cool, dark place. Due to its oil content, it can turn rancid; refrigeration or freezing is recommended for long-term storage to maintain freshness.