Healthy fats
Unsweetened shredded coconut
Nutrition facts
Serving: 2 tbsp (15 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Protein | 1 g | |
| Carbs | 3.5 g | |
| Fibre | 2.4 g | 9 % |
| Sugars | 1.1 g | 1 % |
| Fat | 9.7 g | 13 % |
| Saturated fat | 8.6 g | 43 % |
| Sodium | 6 mg | 0 % |
| Manganese | 0 mg | 18 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Two tablespoons (15 g) cover 43% of the Daily Value for saturated fat: dried coconut is one of the foods highest in saturated fat, more than butter by weight.
- Close to half of that saturated fat is lauric acid, a medium-chain fatty acid (12 carbons); a different profile from animal fat, but it counts on the same line of the table.
Preparation
Dry-toasted for a few minutes, shredded coconut browns and gains flavour without changing its values; it scorches quickly. Rehydrated in liquid it regains volume: measure the portion before.
To mention to a professional
- In Canada, coconut is not classified as a tree nut for allergen labelling purposes; people with tree nut allergies do not automatically need to avoid it, something to confirm with their allergist.
Sources
- Nuts, coconut meat, dried (desiccated), not sweetened
- USDA FoodData Central, SR Legacy
- Health Canada, Priority Food Allergens (tree nuts)
- Health Canada, Nutrition Labelling, saturated fat
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.