Desiccated Coconut (Unsweetened) – Nutritional Information & Health Benefits
Desiccated coconut, often referred to as dried coconut meat, is a versatile ingredient that brings a rich, nutty flavor to both savory and sweet dishes. This unsweetened form of coconut is made by removing the water content from the fresh coconut meat, leaving behind a dry, finely grated product. It’s commonly used in baking, as a topping for desserts, or mixed into smoothies for an extra boost of texture and flavor. With its high-fat content, it is a nutrient-dense addition to many recipes, and it’s particularly valued for its natural oils and fiber.
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 660 kcal |
| Protein | 6.88 g |
| Total Fat | 64.53 g |
| Saturated Fat | 57.22 g |
| Carbohydrates | 23.65 g |
| Fiber | 16.3 g |
| Sugar | 7.35 g |
| Calcium | 26 mg |
| Iron | 3.32 mg |
| Magnesium | 90 mg |
| Phosphorus | 206 mg |
| Potassium | 543 mg |
| Sodium | 37 mg |
| Zinc | 2.01 mg |
| Copper | 0.796 mcg |
| Manganese | 2.745 mg |
| Selenium | 18.5 mcg |
| Vitamin C | 1.5 mg |
| Thiamine (Vitamin B1) | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.1 mg |
| Niacin (Vitamin B3) | 0.603 mg |
| Vitamin B6 | 0.3 mg |
| Folate (Vitamin B9) | 9 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.44 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Nutritional Insights
1. High in Healthy Fats
Desiccated coconut is an excellent source of healthy fats, particularly saturated fats, which make up over 57 grams per 100 grams. These fats are predominantly medium-chain triglycerides (MCTs), known for their energy-boosting properties and potential to support weight management by increasing fat burning.
2. Rich in Fiber
With 16.3 grams of fiber per 100 grams, desiccated coconut is an outstanding source of dietary fiber. This makes it a helpful ingredient for digestive health, promoting regular bowel movements and supporting gut health. Additionally, high fiber content may assist in controlling blood sugar levels, making it a good choice for people with diabetes.
3. Packed with Minerals
Desiccated coconut provides a variety of important minerals, including magnesium (90 mg), potassium (543 mg), phosphorus (206 mg), and calcium (26 mg). Magnesium plays a key role in muscle function and heart health, while potassium helps maintain healthy blood pressure levels. Phosphorus is vital for bone health, and calcium supports bone strength.
4. A Source of Protein
Containing 6.88 grams of protein per 100 grams, desiccated coconut is a plant-based protein source that can help contribute to muscle repair and growth. While it doesn’t replace animal proteins entirely, it can be a valuable addition to vegetarian or vegan diets.
5. Antioxidant Benefits
Coconuts contain antioxidants like selenium (18.5 mcg) and manganese (2.745 mg), which play a role in reducing oxidative stress and supporting the body’s defense against free radicals. These antioxidants may help protect against chronic diseases and support overall immune health.
6. Trace Vitamins and B-Vitamins
Desiccated coconut provides trace amounts of B-vitamins, including niacin, riboflavin, and vitamin B6, which are essential for energy metabolism and maintaining healthy skin, nerves, and red blood cells. Though it’s not a primary source of these vitamins, it can complement other nutrient-rich foods in your diet.
7. Supports Heart Health
Despite being high in saturated fats, studies suggest that coconut fats may help improve the lipid profile by increasing HDL (good) cholesterol. The potassium content also helps maintain healthy blood pressure, supporting overall cardiovascular health.
Allergen Information
Desiccated coconut is typically considered safe for most individuals; however, it is important to note that it may trigger allergic reactions in those who are sensitive to coconut products. If you are unsure of your allergy status, it is advised to consult with a healthcare provider before consuming coconut products. Additionally, some desiccated coconut may be processed in facilities that also handle tree nuts, so cross-contamination is a possibility for those with severe nut allergies.
Dietary Preferences
- Vegetarian and Vegan Friendly: Desiccated coconut is a great plant-based ingredient suitable for both vegetarian and vegan diets. It can be used in a variety of savory and sweet dishes, including smoothies, baked goods, curries, and desserts.
- Gluten-Free: Since coconut is naturally gluten-free, desiccated coconut is an excellent option for those with celiac disease or those following a gluten-free diet.
- Keto and Low-Carb: With its high-fat, low-carb content, desiccated coconut fits well into a ketogenic or low-carb lifestyle, providing a nutrient-dense option for those limiting carbohydrate intake.
- Dairy-Free: As coconut is a plant-based food, desiccated coconut is naturally dairy-free, making it suitable for individuals with lactose intolerance or those following a dairy-free diet.
How to Use Desiccated Coconut in Your Cooking
Desiccated coconut can be incorporated into a variety of recipes, from baked goods to savory dishes. Here are a few ideas:
- Baking: Use desiccated coconut in cakes, cookies, or bars to add texture and flavor. It pairs beautifully with chocolate and tropical fruits like pineapple and mango.
- Smoothies: Add a tablespoon or two of desiccated coconut to your smoothies for extra creaminess and a boost of healthy fats and fiber.
- Savory Dishes: Incorporate desiccated coconut into curries, stir-fries, and grain bowls for a nutty flavor and satisfying texture. It pairs particularly well with chicken, seafood, and vegetables.
- Homemade Granola or Energy Balls: Blend desiccated coconut with oats, seeds, dried fruit, and honey to make your own granola or energy balls. They make an excellent snack or breakfast option.
Conclusion
Desiccated coconut is a versatile and nutritious ingredient that can enhance your recipes while providing a wealth of health benefits. With its rich fat content, high fiber, and essential minerals, it’s a valuable addition to both sweet and savory dishes. Whether you’re baking cookies, preparing a tropical smoothie, or adding a finishing touch to your curry, desiccated coconut can bring a delightful flavor and texture to your meals. Just be mindful of potential allergens and use it in moderation as part of a balanced diet.
