Does Shredded Coconut Have Calories? A Deep Dive into Nutrition

November 18, 2025 •

3 min read

According to the USDA, a single cup of raw, shredded coconut contains 283 calories, primarily from its fat content. Yes, shredded coconut has calories, but understanding how they differ between sweetened and unsweetened varieties is crucial for managing your diet and health.

Quick Summary

Shredded coconut contains calories, with the amount varying significantly based on whether it is sweetened or unsweetened. It is calorie-dense and rich in healthy fats, fiber, and essential minerals like manganese. Moderation is key, especially with high-sugar sweetened versions.

Key Points

Calorie-Dense: Yes, shredded coconut has a high number of calories, primarily due to its fat content, with unsweetened having significantly more calories per serving than sweetened due to sugar volume displacing fat.
Sweetened vs. Unsweetened: Sweetened shredded coconut contains a high amount of added sugar, dramatically increasing its sugar and carbohydrate content, while unsweetened varieties are lower in sugar and carbohydrates.
Rich in Healthy Fats: The fats in shredded coconut are mainly medium-chain triglycerides (MCTs), which can be quickly used by the body for energy.
Excellent Source of Fiber: Shredded coconut is high in dietary fiber, which aids digestion, promotes feelings of fullness, and helps regulate blood sugar levels.
Packed with Minerals: It is a good source of essential minerals like manganese, copper, and iron, which support various bodily functions.
Moderation is Essential: Because of its high fat and calorie density, especially in sweetened versions, shredded coconut should be consumed in moderation as part of a balanced diet.

Unpacking the Nutritional Facts of Shredded Coconut

Shredded coconut is the finely grated flesh of mature coconuts, dried to preserve its flavor and extend its shelf life. While all shredded coconut contains calories, the nutritional profile can differ substantially depending on its processing. The fat content, mainly medium-chain triglycerides (MCTs), makes it a calorie-dense ingredient. However, it also provides beneficial fiber and essential minerals, making it a nuanced addition to many diets. The primary factor affecting its caloric value is the addition of sugar, which is a key distinction between sweetened and unsweetened versions.

The Caloric Breakdown: Sweetened vs. Unsweetened

The most significant difference in caloric content comes from added sugars. Unsweetened shredded coconut offers a more natural, subtle flavor and is lower in sugar and total carbohydrates. Sweetened versions, conversely, have a much higher sugar content, which dramatically increases the overall calorie count.

Nutritional Comparison of Sweetened vs. Unsweetened Shredded Coconut (per 100g)


Nutrient	Sweetened Shredded Coconut	Unsweetened Shredded Coconut
Calories	~388 kcal	~660 kcal (desiccated) / ~590 kcal
Total Fat	24g	65g / 59g
Saturated Fat	22g	60g / 53g
Carbohydrates	44g	6.5g / 24g
Dietary Fiber	8.4g	16.5g / 15g
Sugars	31g	6.5g / 7g

Note: Values can vary by brand and processing. Raw coconut meat data is also highly relevant for comparison and contains 283 calories per 1 cup (80g)..

The Benefits of Shredded Coconut Beyond Calories

Despite being calorie-dense, shredded coconut offers several health benefits when consumed in moderation. Its high fiber content, particularly insoluble fiber, promotes healthy digestion and can help regulate blood sugar levels. Additionally, the fat in shredded coconut is composed mainly of medium-chain triglycerides (MCTs).

Here are some of the key benefits associated with shredded coconut:

Quick Energy Source: MCTs are quickly absorbed and can provide the body with an almost immediate source of energy.
Rich in Minerals: Shredded coconut is a great source of minerals like manganese, which is essential for bone health and metabolism, and copper, which supports heart health.
Antioxidant Properties: It contains antioxidants that help protect the body's cells from damage caused by free radicals.
Supports Satiety: The combination of healthy fats and fiber can help you feel full and satisfied, which can be beneficial for weight management.

How to Incorporate Shredded Coconut into a Balanced Diet

Because of its calorie density, the key to enjoying shredded coconut is moderation. Here are some simple and healthy ways to add it to your diet:

Yogurt or Oatmeal Topping: Sprinkle unsweetened shredded coconut on your morning yogurt or oatmeal for added texture and nutrients.
Homemade Granola: Mix it into homemade granola with oats, nuts, and seeds for a crunchy, tropical flavor.
Baking: Incorporate unsweetened shredded coconut into baked goods to control the total sugar content.
Savory Dishes: Use toasted coconut as a garnish for curries or salads to add a unique, nutty flavor.
Smoothies: Blend it into smoothies for a creamy texture and an energy boost.

Sourcing and Storage

To get the most nutritional benefits, opt for unsweetened shredded coconut. When purchasing, check the ingredients list to avoid hidden sugars and additives. Store shredded coconut in an airtight container in a cool, dry place to prevent the fats from going rancid. Refrigeration can extend its shelf life even further.

Conclusion: Mindful Consumption is Key

So, does shredded coconut have calories? The clear answer is yes, and a significant number at that. However, this fact should not overshadow its nutritional benefits, especially for unsweetened varieties. With its high fiber, healthy MCT fats, and rich mineral profile, shredded coconut can be a valuable addition to a balanced diet. The crucial factor is mindful consumption, paying close attention to portion sizes and choosing unsweetened options to avoid excess sugar. By making smart choices, you can enjoy the tropical flavor and nutritional advantages of shredded coconut without compromising your health goals.

Frequently Asked Questions

The primary source of calories in shredded coconut comes from its high-fat content, which is largely comprised of medium-chain triglycerides (MCTs).

Unsweetened shredded coconut is the healthier option because it contains no added sugars, making it lower in carbohydrates and total sugars. Sweetened versions are high in added sugar and are therefore more calorie-dense.

Yes, shredded coconut can be part of a weight-loss diet if consumed in moderation. The fiber and MCTs can increase satiety, but its high-calorie density means portion control is crucial.

Yes, shredded coconut offers several health benefits. It is rich in fiber for digestion, contains MCTs that provide quick energy, and is a source of essential minerals and antioxidants.

The main difference is size and texture. Shredded coconut consists of small, thin, moist strands, while coconut flakes are larger, wider, and chewier. The smaller shredded variety is more easily blended into batters and mixes.

For optimal freshness, store shredded coconut in an airtight container in a cool, dry place. For extended shelf life, especially with less frequent use, it can be refrigerated.

Yes, you can substitute unsweetened shredded coconut for sweetened in many recipes. You may need to add a small amount of extra sugar or another sweetener to compensate for the lost sweetness, depending on your preference and the recipe.