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Dried Coconut

Dried Coconut

EverydayDried

Dried coconut is dehydrated, shredded flesh from mature coconuts, offering a concentrated sweet flavor and chewy texture distinct from fresh coconut. This shelf-stable form retains the fruit’s high saturated fat content, primarily medium-chain triglycerides (MCTs), which provide quick energy but require mindful portion control due to its caloric density. It’s commonly used unsweetened in baking or trail mixes, though sweetened varieties are popular in confectionery and tropical-inspired dishes.

Macro Impact

A 1/4 cup serving contains 132 calories, 1g protein, 5g carbs, and 13g fat.

Calorie Burn

How long would it take to burn off 132 calories?
Walking3.5 mph, moderate pace
31 min
YogaModerate effort, gentle pace
22 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
15 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size1/4 cup (20 g)
Amount per serving
Calories132
% Daily Value*
Total Fat13g
17%
Saturated Fat11g
57%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.5g
Cholesterol0mg
0%
Sodium7mg
0%
Total Carbohydrate5g
2%
Dietary Fiber3g
12%
Total Sugars1g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium5mg
0%
Iron0.7mg
4%
Potassium109mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
5 / 275 g
2%
Fiber
3 / 28 g
12%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
13 / 78 g
17%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
0 / 23 g
1%
Saturated
11 / 23 g
49%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
2 / 400 mcg
0%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
5 / 1k mg
1%
Copper
0 / 1 mg
18%
Iron
1 / 13 mg
5%
Magnesium
18 / 370 mg
5%
Manganese
1 / 2 mg
27%
Phosphorous
41 / 700 mg
6%
Potassium
109 / 3k mg
4%
Selenium
4 / 55 mcg
7%
Sodium
7 / 2.3k mg
0%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
4 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Nuts, coconut meat, dried (desiccated), not sweetened. USDA Standard Reference, Legacy. Food ID 170170.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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