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Nuts & seeds

Coconut meat, dried, unsweetened

Dried unsweetened coconut is mature coconut meat with most of its water removed and no added sugar. Drying concentrates its energy, fibre, fat, naturally occurring sugar and minerals compared with fresh coconut meat.

Nutrition per100 g

660kcal

2,760 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein6.9 g

14% RI*

Carbohydrates23.6 g

9% RI*

Fat64.5 g

92% RI*

Saturated fat57.2 g

100% RI*

Fibre16.3 g

65% RI*

Sugars7.4 g

8% RI*

Vitamins

Vitamin C1.5 mg

2% RI*

Vitamin E0.4 mg

4% RI*

Vitamin K0.3 µg

0% RI*

Vitamin B60.3 mg

21% RI*

Folate9.0 µg

5% RI*

Minerals

Calcium26.0 mg

3% RI*

Iron3.3 mg

24% RI*

Magnesium90.0 mg

24% RI*

Phosphorus206.0 mg

29% RI*

Potassium543.0 mg

27% RI*

Sodium37.0 mg

2% 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, unsweetened

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 16.3 g fibre per 100 g, substantially more concentrated than fresh coconut meat.
Provides manganese, copper, iron, magnesium, phosphorus, potassium and selenium per 100 g.
Contains no added sugar in this USDA product definition; its 7.35 g total sugar is naturally present in the coconut meat.
Its low water content gives it a long practical pantry life when sealed against moisture, heat and oxygen.

THE DOWNSIDE

What to keep in mind

Contains about 660 kcal per 100 g, nearly twice the energy density of the USDA fresh mature coconut profile.
Contains about 57.2 g saturated fat per 100 g, representing most of its 64.5 g total fat and making portion size important when limiting saturated fat.
Unsweetened does not mean sugar-free: the USDA profile contains 7.35 g naturally occurring total sugars per 100 g.
Coconut can cause allergic reactions, although FDA no longer classifies it as a major tree-nut allergen; shared equipment may still introduce other declared allergens.
Desiccated coconut can absorb moisture or turn rancid after opening; discard mouldy, musty, bitter or stale-smelling product.