How many calories are in 1 tablespoon of shredded coconut?

November 18, 2025 •

4 min read

According to nutrition data, one tablespoon of unsweetened shredded coconut can contain approximately 45-51 calories, while the sweetened version typically has slightly fewer, around 35 calories due to its moisture content. Understanding how many calories are in 1 tablespoon of shredded coconut is essential for tracking your nutritional intake, especially when used in baking or as a topping.

Quick Summary

This guide provides a detailed breakdown of the calorie content and nutritional profile for one tablespoon of shredded coconut, comparing sweetened and unsweetened types. It also covers the fat, carb, and fiber content to aid informed dietary choices.

Key Points

Unsweetened Calories: One tablespoon of unsweetened shredded coconut contains approximately 45 to 51 calories, with most of the energy coming from healthy fats.
Sweetened Calories: The sweetened version of shredded coconut has around 35 calories per tablespoon, but contains added sugar and less fiber.
Source of Healthy Fats: The fat in coconut is rich in medium-chain triglycerides (MCTs), which are easily used by the body for energy.
High in Dietary Fiber: Both versions of shredded coconut are a good source of dietary fiber, which aids digestion and promotes satiety.
Nutrient-Dense Topping: Despite being calorie-dense, a small amount of shredded coconut provides valuable minerals like manganese and copper.

Calorie Breakdown for Shredded Coconut

Shredded coconut is a versatile ingredient used in everything from baked goods and curries to smoothies and granola. However, its calorie count can vary depending on whether it's sweetened or unsweetened, and how it is processed. The primary source of calories comes from its fat content, predominantly medium-chain triglycerides (MCTs) which are easily converted into energy by the body.

Unsweetened Shredded Coconut

Unsweetened shredded coconut is simply the dried, grated meat of the coconut with no added sugars. A typical 1-tablespoon serving contains around 45 to 51 calories, primarily from fat.

Fat: Approximately 4-5 grams, with a large portion being saturated fat.
Carbohydrates: Roughly 2-3 grams, which includes about 1-2 grams of fiber, contributing to a lower net carb count.
Protein: Less than 1 gram.

Sweetened Shredded Coconut

Sweetened shredded coconut has sugar added during processing, which affects its calorie and nutritional profile. A 1-tablespoon serving generally contains slightly fewer calories, around 35 calories, mainly due to a lower fat concentration per gram.

Fat: Around 2-3 grams.
Carbohydrates: Higher than the unsweetened version, approximately 3 grams, with more sugar and less fiber.
Protein: Less than 1 gram.

Sweetened vs. Unsweetened Coconut: A Comparison

To make an informed decision for your diet, it's helpful to compare the two main types of shredded coconut side-by-side. The choice depends on your health goals and culinary needs.


Feature	Unsweetened Shredded Coconut	Sweetened Shredded Coconut
Calories (per 1 tbsp)	Approx. 45-51	Approx. 35
Added Sugar	No	Yes
Fat (per 1 tbsp)	Higher (approx. 4-5g)	Lower (approx. 2-3g)
Carbs (per 1 tbsp)	Lower (approx. 2g)	Higher (approx. 3g)
Fiber (per 1 tbsp)	Higher (approx. 1g)	Lower (approx. 0.5g)
Texture	Drier and chewier	Moister and stickier
Best For...	Savory dishes, granola, keto diets	Sweet desserts, baking

The Role of Coconut in a Healthy Diet

Beyond the calorie count, shredded coconut offers nutritional benefits that can enhance your diet. Its high fiber content aids digestion and promotes a feeling of fullness, which can be beneficial for weight management. The MCTs provide a quick source of energy, and coconut contains essential minerals like manganese and copper. For those monitoring blood sugar, the lower net carb count of the unsweetened variety is a significant plus.

Health Benefits of Moderating Coconut Intake

Support for Heart Health: The saturated fat in coconut is composed of beneficial MCTs which can increase HDL (good) cholesterol, helping to balance overall cholesterol levels.
Antioxidant Properties: Coconut meat contains antioxidants that help protect cells from damage caused by free radicals.
Energy Boost: MCTs are quickly absorbed and can provide a readily available source of energy.

How to Measure and Use Shredded Coconut

Accurate measurement is key to controlling the calorie impact of shredded coconut in your meals. One tablespoon is a standard portion for a topping or garnish. For more substantial recipes, consider weighing the coconut for more precise nutritional tracking. The form of coconut also matters. Desiccated coconut, which is finely ground and dried, can be denser than shredded coconut, potentially having a higher calorie count per tablespoon. Always check the nutrition label of your specific product.

Culinary Applications for Shredded Coconut

Baking: Add to cookies, cakes, and muffins for a tropical flavor and texture.
Toppings: Sprinkle over yogurt, oatmeal, or smoothie bowls.
Savory Dishes: Incorporate into curries and stews for a creamy, rich texture.
Toasting: Toasting shredded coconut enhances its flavor and creates a delicious, nutty crunch.

Conclusion: Making the Right Choice for Your Diet

The number of calories in 1 tablespoon of shredded coconut depends largely on whether it's sweetened or unsweetened. The unsweetened version is generally higher in fat and fiber, while the sweetened type contains more sugar. While the calorie count is relatively low for a single tablespoon, it's important to be mindful of portion sizes, as coconut is calorie-dense. Choosing unsweetened shredded coconut offers more control over your sugar intake and provides beneficial fats and fiber. By being aware of these differences, you can better integrate this tasty ingredient into a balanced diet that supports your health and wellness goals.

The Benefits of Toasting Shredded Coconut

Toasting shredded coconut is a simple process that can drastically improve its flavor and texture. The heat brings out the natural oils, intensifying the coconut taste and creating a pleasant, crunchy texture. This can be done in the oven, on the stovetop, or even in the microwave, and is perfect for garnishes or adding depth to dishes.

The Difference Between Shredded, Flaked, and Desiccated

It's easy to confuse the different forms of dried coconut. Shredded coconut consists of thin, fine strands, while flaked coconut is made of larger, thicker pieces. Desiccated coconut is the most finely ground and dried form, with very little moisture. Each offers a unique texture and is suited for different recipes. Shredded coconut is ideal for incorporating into baked goods, while flakes are better for toppings, and desiccated is often used for dusting.

For more detailed nutritional information, consult a reliable source like the USDA's FoodData Central.

Frequently Asked Questions

Unsweetened shredded coconut is generally considered a healthier option as it contains no added sugars. It provides beneficial fiber and fats without the empty calories from sugar, which is particularly important for those watching their blood sugar levels.

The primary source of calories in shredded coconut is its fat content. The majority of this is saturated fat in the form of medium-chain triglycerides (MCTs), which are a unique and easily digestible type of fat.

No, toasting shredded coconut does not significantly change its calorie count. It simply removes more moisture and intensifies the flavor and texture. The nutritional composition, including calories, remains largely the same.

Shredded coconut consists of thin, moist strands, while desiccated coconut is very finely ground and completely dried coconut meat. Desiccated coconut is typically drier and more uniform in texture.

Yes, shredded coconut can be part of a weight loss diet in moderation. Its high fiber content can help promote satiety and reduce overall calorie intake. The healthy MCTs also provide energy. The key is portion control, as it is calorie-dense.

Yes, pure shredded coconut is naturally gluten-free. It is made from the meat of the coconut and contains no gluten. However, it's always wise to check product labels for any added ingredients or processing in facilities that handle gluten.

To keep shredded coconut fresh, store it in an airtight container in a cool, dark place. If you don't use it frequently, storing it in the refrigerator or freezer can extend its shelf life for several months.