Coconut is a versatile and calorie-dense food that comes in many forms, from desiccated flakes to creamy milk. The caloric value can differ substantially based on the processing and added sugars. This comprehensive guide breaks down the calorie counts for a standard 2-tablespoon serving of various coconut products and explores the nutritional factors behind the numbers.
Unsweetened shredded coconut
Dried, unsweetened shredded or desiccated coconut is the fibrous meat of the coconut that has been grated and dehydrated. Because it has very little water content, it is highly concentrated in both flavor and nutrients, particularly fat.
A 2-tablespoon (15g) serving of unsweetened shredded coconut typically contains 80-90 calories. The majority of these calories come from its high fat content. Specifically, around 82% of its caloric makeup is from fat, with a smaller percentage from carbohydrates and protein. This makes it an excellent source of healthy saturated fats, primarily medium-chain triglycerides (MCTs), which are easily absorbed and used for energy by the body.
Sweetened shredded coconut
When sugar is added during processing, the calorie count for shredded coconut can change. Manufacturers often mix coconut meat with sugar and other ingredients to enhance flavor, especially for baking and dessert toppings. A 2-tablespoon serving of sweetened shredded coconut typically contains 70-75 calories. While this might seem lower than the unsweetened version, the difference is often due to the amount of sugar replacing some of the coconut meat and its fats in a given volume.
Nutritional comparison of shredded coconut varieties
| Feature | Unsweetened Shredded Coconut | Sweetened Shredded Coconut |
|---|---|---|
| Calories (per 2 tbsp) | ~80-90 | ~70-75 |
| Total Fat (g) | ~8 | ~4-5 |
| Saturated Fat (g) | ~7 | ~3-4 |
| Carbohydrates (g) | ~3 | ~8 |
| Sugar (g) | ~1 | ~5-6 |
| Fiber (g) | ~2 | ~1-2 |
| Key Characteristic | Higher fat, lower sugar | Lower fat, higher sugar |
Coconut flakes
Coconut flakes are simply larger cuts of dried coconut meat. The calorie density is comparable to that of shredded coconut, but serving sizes may differ depending on the brand and how it is measured. For example, 2 tablespoons (15g) of unsweetened coconut flakes can have up to 110 calories, depending on the flake size and density. The fat and fiber content will be similar to their shredded counterparts, making them a calorie-dense and fibrous addition to snacks and meals.
Coconut milk
For a liquid option, the calorie count for 2 tablespoons of coconut milk is significantly lower, but varies widely based on the type (canned vs. carton) and fat content. Canned coconut milk, which is creamy and more concentrated, contains around 59-61 calories per 2 tablespoons, with most calories coming from fat. A light version or coconut milk from a carton will have fewer calories and a much lower fat content. This difference is due to the varying ratios of coconut solids and water in the product.
How caloric content is influenced by processing
The way coconut is processed has a direct impact on its calorie count. For example, desiccated and shredded coconut are dried, which removes most of the water. This process concentrates the fats and fibers, resulting in a product that is calorie-dense by volume. In contrast, coconut milk is an emulsion of grated coconut meat and water, and the final calorie content depends on how much water is used and whether the cream is separated. For canned coconut milk, the thick cream rises to the top, making it higher in calories if you use only that portion.
Incorporating coconut into your diet
Despite being calorie-dense, coconut in its unsweetened forms can be a healthy addition to a balanced diet when consumed in moderation. Its high fiber content supports digestion and can promote a feeling of fullness. The MCTs found in coconut meat are used by the body for energy and have been associated with improved energy levels.
Here are some ways to use coconut:
- Sprinkle on oatmeal or yogurt: Add a tropical crunch to your breakfast. Opt for unsweetened options to control sugar intake.
- Add to smoothies: Boost your smoothie with creamy coconut milk for a richer texture and healthy fats.
- Use in curries: Canned coconut milk is a staple in many curries, providing a rich, creamy base.
- Baking ingredient: Use shredded or desiccated coconut in recipes for cookies, muffins, or cakes to add texture and flavor.
- Healthy snack: Toast coconut flakes for a quick, crunchy snack or add them to a homemade trail mix.
Conclusion
The number of calories in 2 tablespoons of coconut is not a single value but depends entirely on the product type. Unsweetened shredded coconut contains about 80-90 calories, while unsweetened flakes can be higher, and sweetened versions are slightly lower but have added sugar. Canned coconut milk offers fewer calories per tablespoon than its solid counterparts, but is still a source of fats. The common thread is coconut's high fat content, which makes it a calorie-dense food. Mindful portion control and choosing unsweetened options are key to fitting coconut into a health-conscious diet. By understanding the differences between products, you can make informed decisions and enjoy the tropical flavor and nutritional benefits of coconut in your meals.
