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Nuts & seeds

Coconut meat, dried, sweetened, shredded

Sweetened shredded coconut is dried coconut meat prepared with added sweetening. It combines coconut flavour and texture with a much higher total-sugar content than unsweetened desiccated coconut.

Nutrition per100 g

501kcal

2,100 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein2.9 g

6% RI*

Carbohydrates47.7 g

18% RI*

Fat35.5 g

51% RI*

Saturated fat31.5 g

100% RI*

Fibre4.5 g

18% RI*

Sugars43.2 g

48% RI*

Vitamins

Vitamin C0.7 mg

1% RI*

Vitamin E0.4 mg

3% RI*

Vitamin K0.3 µg

0% RI*

Vitamin B60.3 mg

19% RI*

Folate8.0 µg

4% RI*

Minerals

Calcium15.0 mg

2% RI*

Iron1.9 mg

14% RI*

Magnesium50.0 mg

13% RI*

Phosphorus107.0 mg

15% RI*

Potassium337.0 mg

17% RI*

Sodium262.0 mg

11% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind coconut meat, dried, sweetened, shredded

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

THE UPSIDE

Why it can be a great choice

Provides manganese, selenium, iron, magnesium, phosphorus and potassium per 100 g.
Provides 4.5 g fibre per 100 g and can add texture to baking, desserts and toppings.
Retains coconut fat and flavour while its higher moisture content makes it softer than many fully desiccated unsweetened products.
A measured amount can provide sweetness and coconut texture together, which may reduce the need for separate coconut and sugar ingredients in a recipe.

THE DOWNSIDE

What to keep in mind

Contains 43.2 g total sugars per 100 g; the product is explicitly sweetened, although USDA does not provide a separate added-sugars value for this legacy record.
Contains 31.5 g saturated fat per 100 g, representing most of its 35.5 g total fat.
Contains about 501 kcal per 100 g, so generous baking or topping portions can add substantial energy.
Contains 262 mg sodium per 100 g, equivalent to about 0.66 g salt, and formulations vary widely by manufacturer.
Coconut can cause allergic reactions even though FDA no longer classifies it as a major tree-nut allergen; check the ingredient list because branded formulations may differ.