Dried Coconut Meat (Desiccated Coconut)
Desiccated coconut, made from dried coconut meat, is a versatile ingredient commonly used in both savory and sweet recipes. Its unique texture and natural sweetness make it a favorite in baked goods, curries, and smoothies. This nutrient-dense food offers a rich source of healthy fats, fiber, and a variety of vitamins and minerals, making it a great addition to many diets.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 684 kcal |
| Protein | 5.3 g |
| Total Fat | 69.08 g |
| Saturated Fat | 61.257 g |
| Carbohydrates | 21.52 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 26 mg |
| Iron | 3.36 mg |
| Magnesium | 92 mg |
| Phosphorus | 209 mg |
| Potassium | 551 mg |
| Sodium | 37 mg |
| Zinc | 2.04 mg |
| Copper | 0.807 mcg |
| Manganese | 2.783 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 1.5 mg |
| Thiamin (B1) | 0.061 mg |
| Riboflavin (B2) | 0.101 mg |
| Niacin (B3) | 0.611 mg |
| Vitamin B6 | 0.304 mg |
| Folate | 9.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Desiccated coconut is generally safe for those without coconut allergies. It may, however, cause allergic reactions in sensitive individuals. Always check for the potential presence of allergens during manufacturing, especially in products labeled as processed or packaged.
Dietary Preferences:
- Gluten-Free
- Vegan-Friendly
- Paleo-Friendly
- Keto-Friendly
- Dairy-Free
Health Benefits and Uses
High in Healthy Fats:
Desiccated coconut is an excellent source of medium-chain triglycerides (MCTs), a type of fat that can be rapidly used by the body for energy. This makes it an ideal addition to low-carb or ketogenic diets.
Rich in Fiber:
While desiccated coconut contains minimal fiber, it still offers some contribution to digestive health, especially when used in conjunction with other high-fiber ingredients.
Mineral Content:
Coconut is rich in minerals such as magnesium, potassium, and phosphorus, all of which play vital roles in maintaining heart health, strong bones, and overall well-being.
Antioxidants and Vitamins:
Coconut also contains small amounts of vitamin C and several B-vitamins, including thiamine, riboflavin, and niacin, all of which contribute to metabolic health and energy production.
Uses in the Kitchen:
Desiccated coconut is commonly used in baking, where it adds a natural sweetness and a pleasant texture. It can also be used to coat pastries, added to smoothies, or used in savory dishes like curries and salads. It pairs wonderfully with fruits, nuts, and chocolate in desserts.
Conclusion:
Desiccated coconut is a nutrient-rich, versatile ingredient that enhances the flavor and texture of a wide range of dishes. Whether you’re baking, making a smoothie, or adding a tropical twist to your savory meals, it offers not only flavor but also health benefits with its high content of healthy fats, fiber, and essential minerals.
