Desiccated Coconut — Nutrients, Health Benefits, and Shopping Tips
Written by Roxana Grabowska
Last update on September 6, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 660 kcal
| Nutrients per 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 24 g | 8.73% |
| Fiber | 16 g | 57.14% |
| Sugars | 7 g | 14% |
| Glycemic Index | 42 | - |
| Protein | 7 g | 14% |
| Sodium | 37 mg | 1.61% |
| Total Fat | 65 | 83.33% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
16 g
✅ High Fiber Content
42
🟢 Low Glycemic Index
Key takeaways
Health benefits
- Rich in healthy fats, particularly medium-chain triglycerides (MCTs), which provide a quick source of energy and may support metabolism.
- High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Contains essential vitamins and minerals such as iron, zinc, and copper, which support overall health and well-being.
- Supports immune function with its antimicrobial properties, helping to fight off infections.
- Versatile and convenient, adding texture and flavor to a variety of dishes and baked goods.
Health risks
- High saturated fat content which can contribute to increased cholesterol levels and raise the risk of heart disease when consumed frequently in large amounts.
- High calorie content which can contribute to weight gain if not consumed in moderation, especially when added to calorie-dense foods or desserts.
- Potential for allergic reactions in individuals allergic to coconut, causing symptoms like itching, swelling, or difficulty breathing.
- Risk of digestive discomfort such as bloating or diarrhea when consumed in large quantities, particularly in those not accustomed to high-fiber foods.
How to choose desiccated coconut
For desiccated coconut, freshness is indicated by a white color and a subtle, sweet coconut smell. It should feel dry to the touch and look finely grated without clumping. Ensure it's stored in a cool, dry place to maintain its texture.
Avoid any desiccated coconut that smells musty or looks yellowed. Properly dried coconut will add a light, sweet flavor to dishes without overpowering them.
How to store desiccated coconut
Desiccated coconut should be kept in a sealed container in a cool, dry environment. A pantry or kitchen cabinet is ideal for maintaining its freshness. When stored correctly, it can remain good for 6 months to 1 year.
Exposure to moisture can lead to clumping and a decline in quality. It's crucial to keep it away from heat sources. Making sure the container is tightly closed helps preserve its texture and prevents spoilage.
✅ Extra Tip
How long does it last?
Desiccated coconut can last for 6 months to 1 year when stored in an airtight container in a cool, dry place. For longer storage, it can be frozen and kept for up to 2 years.
What to do with leftovers?
Leftover desiccated coconut can be used in a variety of sweet and savory dishes. Sprinkle it over yogurt, oatmeal, or smoothies for added texture and flavor, or use it in baking to add a tropical twist to cookies, cakes, or muffins. Desiccated coconut is also great in granola or trail mix, where it adds a chewy texture.
Use desiccated coconut to make homemade coconut macaroons or add it to a curry for a subtle coconut flavor. If you have a lot of desiccated coconut, consider using it as a coating for fried shrimp or chicken for a crispy, tropical twist. Desiccated coconut can also be blended into a coconut butter for spreading on toast or adding to recipes, or used as a topping for ice cream and other desserts. For a unique twist, try using desiccated coconut in a savory stir-fry with vegetables and your choice of protein.
👨⚕️️ Medical disclaimer
Discover products from other categories
Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
Get the top-rated shopping list app
