Nuts, coconut meat, dried (desiccated), toasted
Whole food · Nut and Seed Products
Photo: Wikipedia
Toasted desiccated coconut is finely shredded, dried coconut meat that has been lightly browned to unlock a deep, nutty aroma and a satisfyingly crisp, sandy texture. It's a calorie-dense powerhouse, with nearly 50 grams of fat per 100 grams, making it a rich source of energy and medium-chain triglycerides (MCTs).
Calorie split: 3% protein · 29% carbs · 68% fat
↓ Full nutrition💚 Why it's loved
People adore it for its intense, caramelized coconut flavor and crunchy texture that elevates both sweet and savory dishes. It's a versatile staple in baking, from classic macaroons to granola, and a quick way to add tropical flair.
⚠️ Watch-outs & how to enjoy it better
It is very high in calories and saturated fat, so overconsumption can contribute to weight gain or elevated cholesterol in sensitive individuals. As a tree nut, it's a common allergen, and its low fiber content means it can spike blood sugar when paired with other high-carb ingredients. To counteract, pair it with protein (like in a yogurt topping) or fiber-rich foods, and practice strict portion control.
Key benefits
- Excellent source of quick, sustained energy from healthy fats
- Provides manganese, copper, and selenium for bone and immune health
- Contains medium-chain triglycerides (MCTs) for metabolic support
- Adds significant texture and flavor with minimal volume
- Naturally gluten-free and grain-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The toasting process doesn't just add flavor; it also reduces the moisture content to below 3%, making it shelf-stable for months without refrigeration.
Full nutrition (USDA data · scales with serving)
| Water | 1.0 g |
| Energy | 592 kcal |
| Energy | 2477 kj |
| Protein | 5.3 g |
| Total lipid (fat) | 47.0 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 44.4 g |
| Calcium, Ca | 27.0 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 92.0 mg |
| Phosphorus, P | 211 mg |
| Potassium, K | 554 mg |
| Sodium, Na | 37.0 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.81 mg |
| Manganese, Mn | 2.8 mg |
| Vitamin C, total ascorbic acid | 1.5 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.62 mg |
| Pantothenic acid | 0.82 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 41.7 g |
| SFA 6:0 | 0.27 g |
| SFA 8:0 | 3.3 g |
| SFA 10:0 | 2.6 g |
| SFA 12:0 | 20.9 g |
| SFA 14:0 | 8.2 g |
| SFA 16:0 | 4.0 g |
| SFA 18:0 | 2.4 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 18:1 | 2.0 g |
| Fatty acids, total polyunsaturated | 0.51 g |
| PUFA 18:2 | 0.51 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.06 g |
| Threonine | 0.19 g |
| Isoleucine | 0.21 g |
| Leucine | 0.39 g |
| Lysine | 0.23 g |
| Methionine | 0.10 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.27 g |
| Tyrosine | 0.16 g |
| Valine | 0.32 g |
| Arginine | 0.87 g |
| Histidine | 0.12 g |
| Alanine | 0.27 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.25 g |
| Proline | 0.22 g |
| Serine | 0.27 g |
FAQ
How is toasted desiccated coconut different from regular shredded coconut?
Desiccated coconut is dried to a very low moisture content and is much finer than shredded coconut. Toasting adds a golden color and nutty flavor that raw desiccated coconut lacks.
Can I make this at home?
Yes. Spread unsweetened shredded coconut on a baking sheet and toast at 325°F (165°C) for 5-10 minutes, stirring frequently, until golden. Watch closely as it burns quickly.
Is it keto-friendly?
Yes, in moderation. It's very low in net carbs (about 6g per 100g after accounting for its minimal fiber) and high in fats, making it a suitable ingredient for ketogenic diets.
Why is it so high in fat?
Coconut meat is naturally about 60-70% fat by weight. Drying and toasting concentrates these fats, as water is removed, resulting in the high fat content per 100g.
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 5.92 kcal/g · 4% calories from protein · 0.0 g fiber · 0.0 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: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.