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Coconut (desiccated) Calories, Macros & Key Nutrients

Coconut (desiccated) contains 604 kcal per 100g, with 5.6g of protein, 23.7g of carbohydrates, and 62.0g of fat. It is energy-dense. Its low carb content makes it a good fit for ketogenic diets. A vegan-friendly option.

  • Allergens: None of the major allergens
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.43mg, Calcium 14.0mg, Vitamin C 3.3mg
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UK nutrition data · FSA traffic lights · Reference Intakes

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Nutritional Overview

Coconut (desiccated) is a nutrient-dense food rich in healthy fats, often eaten as a snack or ingredient. Per 100g serving, it provides 604 kcal of energy, 5.6g of protein, 23.7g of carbohydrates, and 62.0g of fat.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 62.0g per 100g (53.5g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

Under UK FSA traffic-light labelling, this food is classified as high in sugar with 23.7g per 100g (the threshold is 22.5g). The NHS recommends that free sugars make up no more than 5% of total daily energy intake. Portion awareness is advisable when including it regularly.

This food is a useful source of iron, providing 2.4mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Each 100g serving provides 16.3g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Coconut (desiccated) is suitable for ketogenic (with only 23.7g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements.

This is an energy-dense food at 604 kcal per 100g, largely due to its fat content (62.0g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates. While it can be part of a balanced diet, portion control is recommended to avoid exceeding daily calorie needs. Rather than guess, the real number for Coconut (desiccated) is 604 kcal per 100g. Our full english calories calculator keeps that logged accurately alongside everything else.

Frequently Asked Questions

How many calories are in Coconut (desiccated)?

Coconut (desiccated) contains 604 kcal per 100g, which is approximately 30% of the recommended daily intake of 2,000 kcal for an average adult. This is considered energy-dense.

Is Coconut (desiccated) high in fat?

Yes, according to FSA traffic-light guidelines, Coconut (desiccated) is classified as high in fat with 62.0g per 100g (the threshold is 17.5g). Of this, 53.5g is saturated fat.

Is Coconut (desiccated) high in sugar?

Coconut (desiccated) contains 23.7g of sugar per 100g, which the FSA classifies as high (above 22.5g per 100g). If you are managing sugar intake, consider moderating portion sizes.

Is Coconut (desiccated) low in salt?

Yes, Coconut (desiccated) contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Coconut (desiccated) high in fibre?

Yes, Coconut (desiccated) provides 16.3g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Coconut (desiccated) keto-friendly?

Yes, with only 23.7g of carbohydrates per 100g, Coconut (desiccated) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Coconut (desiccated) suitable for vegans?

Yes, Coconut (desiccated) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 604 kcal and 5.6g of protein per 100g.

Is Coconut (desiccated) free from major allergens?

Coconut (desiccated) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Coconut (desiccated) a good source of iron?

Coconut (desiccated) contains 2.43mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Why is Coconut (desiccated) so high in calories?

At 604 kcal per 100g, Coconut (desiccated) is energy-dense, primarily due to its high fat content (62.0g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Scientific Advisory Committee on Nutrition (SACN) — UK government dietary recommendations and nutrient reference values

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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