Dried (Desiccated) Sweetened Flaked Coconut – Nutritional Information
Dried sweetened flaked coconut is a versatile ingredient often used in a variety of baked goods, snacks, and tropical-inspired dishes. This product is made from the meat of the coconut, which is dried and shredded into flakes, then sweetened to enhance its natural flavor. While the sweetened variety adds a bit of sugar, it remains an excellent source of energy and provides a host of essential nutrients, including healthy fats, fiber, and minerals. Below is a detailed breakdown of its nutritional profile.
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 456 kcal |
| Protein | 3.13 g |
| Total Fat | 27.99 g |
| Saturated Fat | 26.396 g |
| Carbohydrates | 51.85 g |
| Dietary Fiber | 9.9 g |
| Sugars | 36.75 g |
| Calcium | 11 mg |
| Iron | 1.51 mg |
| Magnesium | 51 mg |
| Phosphorus | 100 mg |
| Potassium | 361 mg |
| Sodium | 285 mg |
| Zinc | 0.71 mg |
| Copper | 0.295 mcg |
| Manganese | 0.959 mg |
| Selenium | 16.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.015 mg |
| Riboflavin (Vitamin B2) | 0.015 mg |
| Niacin (Vitamin B3) | 0.697 mg |
| Vitamin B6 | 0.03 mg |
| Folate (Vitamin B9) | 3.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sweetened flaked coconut is generally considered safe for most people, but it does contain tree nuts. Individuals with nut allergies should exercise caution and check the packaging for cross-contamination warnings, as this product may be processed in facilities that also handle other nuts. Additionally, coconut is classified as a fruit, not a nut, but it’s important to be aware of any specific allergies you may have before consumption.
Dietary Preferences
- Vegan-Friendly: As a plant-based product, sweetened flaked coconut fits into a vegan or vegetarian diet.
- Gluten-Free: This product is naturally gluten-free, making it an excellent option for individuals with celiac disease or gluten sensitivity.
- Low in Sodium: While this product contains a moderate amount of sodium, it remains relatively low compared to processed snack foods.
- High in Fiber: With 9.9 grams of fiber per 100 grams, it can contribute to better digestive health and provide a feeling of fullness.
- High in Saturated Fat: The product is rich in saturated fats, particularly from coconut oil, so it should be consumed in moderation, especially for those concerned about cholesterol or heart health.
Usage Tips & Suggestions
Dried sweetened flaked coconut can be used in a variety of dishes, from baking cookies, cakes, and muffins, to adding texture to granola, smoothies, and yogurt. It can also be sprinkled on top of oatmeal or used as a garnish for tropical-inspired desserts, such as coconut macaroons or piña colada parfaits.
- Baked Goods: Incorporate sweetened coconut flakes into your favorite cookies or cakes for an added chewy texture and rich coconut flavor.
- Tropical Smoothies: Add a handful to your smoothie mix for extra flavor and nutrients, especially when combined with fruits like mango, pineapple, or banana.
- Homemade Energy Bars: Mix sweetened coconut flakes with nuts, seeds, and dried fruits to make your own energy or protein bars.
Conclusion
Dried sweetened flaked coconut is a delicious, nutrient-packed ingredient that brings a touch of tropical sweetness to a wide variety of recipes. Rich in fiber, healthy fats, and essential minerals, it can support energy levels and overall health when incorporated into a balanced diet. Whether you’re baking, snacking, or adding it to your favorite dishes, this ingredient offers both versatility and taste.
Remember to enjoy in moderation, especially due to its high sugar and saturated fat content. When choosing sweetened coconut for recipes, be mindful of portion sizes and consider pairing it with other nutrient-dense ingredients to create balanced meals and snacks.
