Coconut meat
Coconut meat, dried
Categories
| Macros | per 100 g |
|---|---|
| Calories | 636 kcal |
| Protein | 5.3 g |
| Fat | 62.0 g |
| Carbs | 23.6 g |
Dried coconut meat is the desiccated flesh of the coconut, with most of its moisture removed, sold shredded, flaked, or in larger pieces. It is widely used in baking, confectionery, granola, curries, and as a topping or ingredient in both sweet and savoury cooking. Per 100 g, it provides 636 kcal, 5.3 g of protein, 62 g of fat, 23.7 g of carbohydrates, and a notable 16.3 g of dietary fibre, with only 6.4 g coming from sugars. On the mineral side, it contributes 554 mg of potassium, 209 mg of phosphorus, and 92 mg of magnesium per 100 g. No glycemic index value is available for this form. Dried coconut meat is compatible with vegan, vegetarian, gluten-free, dairy-free, keto, and paleo dietary patterns.
How many calories in dried coconut meat?
Dried coconut meat contains 636 kcal per 100 g, making it one of the more calorie-dense foods in the nuts and dried fruit category. A typical 28 g serving (about a small handful) comes to roughly 178 kcal.
How much potassium is in dried coconut?
Dried coconut meat provides 554 mg of potassium per 100 g, which is a meaningful amount — comparable to many nuts and higher than most fresh fruits. Phosphorus (209 mg) and magnesium (92 mg) are also present in notable quantities.
Is dried coconut keto-friendly?
Dried coconut meat is listed as keto-compatible, largely because its 62 g of fat per 100 g far outweighs its net carbohydrate content. With 23.7 g of total carbohydrates and 16.3 g of fibre, the net carbs come to around 7.4 g per 100 g, which fits within typical keto limits in moderate portions.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 636 kcal |
| Protein | 5.3 g |
| Fat | 62.0 g |
| Carbs | 23.6 g |
| Sugars | 6.4 g |
| Fiber | 16.3 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 57.2 g |
| Monounsaturated | 2.7 g |
| Polyunsaturated | 0.71 g |
| Omega-3 | 0 g |
| Omega-6 | 0.51 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 26.0 mg |
| Iron | 3.4 mg |
| Magnesium | 92.0 mg |
| Phosphorus | 209 mg |
| Potassium | 554 mg |
| Sodium | 37.0 mg |
| Zinc | 2.0 mg |
| Copper | 0.81 mg |
| Manganese | 2.8 mg |
| Selenium | 12.0 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 1.5 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.32 mg |
| Vitamin K | 0.30 mcg |
| Thiamin (B1) | 0.061 mg |
| Riboflavin (B2) | 0.10 mg |
| Niacin (B3) | 0.61 mg |
| Pantothenic acid (B5) | 0.81 mg |
| Vitamin B6 | 0.30 mg |
| Folate (B9) | 9.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 22.1 mg |
