Food guide

Sweetened Shredded Coconut

Sweetened Shredded Coconut is a staple dairy food used as a drink, topping or cooking ingredient.

Dairy

Nutrition per 100 g

Standardised to 100 g of sweetened shredded coconut for fair comparison. Typical serving: 100 g — 501 kcal per 100 g serving.

Nutrition information for Sweetened Shredded Coconut
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	501 kcal	501 kcal	100 kcal
Protein	2.9 g	2.9 g	0.6 g
Carbohydrate	47.7 g	47.7 g	9.5 g
Fat	35.5 g	35.5 g	7.1 g
Fibre	4.5 g	4.5 g	0.9 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of sweetened shredded coconut, with a typical serving and FDA Daily Value for adults.

Micronutrients for Sweetened Shredded Coconut
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0.7 mg	0.7 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.39 mg	0.39 mg	3%
Vitamin K	0.3 µg	0.3 µg	<1%
Thiamin	0.031 mg	0.031 mg	3%
Riboflavin	0.02 mg	0.02 mg	2%
Niacin	0.47 mg	0.47 mg	3%
Vitamin B6	0.27 mg	0.27 mg	16%
Folate	8 µg	8 µg	2%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.72 mg	0.72 mg	14%
Choline	19.3 mg	19.3 mg	4%
Minerals
Calcium	15 mg	15 mg	1%
Iron	1.9 mg	1.9 mg	11%
Magnesium	50 mg	50 mg	12%
Phosphorus	107 mg	107 mg	9%
Potassium	337 mg	337 mg	7%
Sodium	262 mg	262 mg	11%
Zinc	1.8 mg	1.8 mg	16%
Selenium	16.7 µg	16.7 µg	30%
Copper	0.31 mg	0.31 mg	34%
Manganese	2.5 mg	2.5 mg	109%

Source: USDA FoodData Central — Nuts, coconut meat, dried (desiccated), sweetened, shredded

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat sweetened shredded coconut?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Sweetened Shredded Coconut is a staple dairy food used as a drink, topping or cooking ingredient.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Fruit, Oats, Coffee.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.