Food guide

Unsweetened Dried Coconut

Unsweetened Dried Coconut is a commonly used food in everyday diets worldwide.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of unsweetened dried coconut for fair comparison. Typical serving: 100 g — 660 kcal per 100 g serving.

Nutrition information for Unsweetened Dried Coconut
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	660 kcal	660 kcal	100 kcal
Protein	6.9 g	6.9 g	1 g
Carbohydrate	23.6 g	23.6 g	3.6 g
Fat	64.5 g	64.5 g	9.8 g
Fibre	16.3 g	16.3 g	2.5 g

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

Micronutrients

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

Micronutrients for Unsweetened Dried Coconut
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	1.5 mg	1.5 mg	2%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.44 mg	0.44 mg	3%
Vitamin K	0.3 µg	0.3 µg	<1%
Thiamin	0.06 mg	0.06 mg	5%
Riboflavin	0.1 mg	0.1 mg	8%
Niacin	0.6 mg	0.6 mg	4%
Vitamin B6	0.3 mg	0.3 mg	18%
Folate	9 µg	9 µg	2%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.8 mg	0.8 mg	16%
Choline	22.1 mg	22.1 mg	4%
Minerals
Calcium	26 mg	26 mg	2%
Iron	3.3 mg	3.3 mg	18%
Magnesium	90 mg	90 mg	21%
Phosphorus	206 mg	206 mg	16%
Potassium	543 mg	543 mg	12%
Sodium	37 mg	37 mg	2%
Zinc	2 mg	2 mg	18%
Selenium	18.5 µg	18.5 µg	34%
Copper	0.8 mg	0.8 mg	89%
Manganese	2.7 mg	2.7 mg	117%

Source: USDA FoodData Central — Nuts, coconut meat, dried (desiccated), not sweetened

% 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 unsweetened dried coconut?

Useful fibre in a familiar, everyday food.
Unsweetened Dried Coconut is a commonly used food in everyday diets worldwide.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rice, Vegetables, Eggs.

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.