Calorie Breakdown for Unsweetened Shredded Coconut
For most people interested in the nutritional content of shredded coconut, the unsweetened variety is the most relevant. The calorie count in this form is mainly derived from its healthy fats, which are primarily medium-chain triglycerides (MCTs). Several sources confirm that a 2-tablespoon serving generally falls within a range of 70 to 90 calories. For example, Bob's Red Mill unsweetened shredded coconut lists 73 calories for this amount, while another brand might be slightly higher or lower. These small fluctuations are normal and depend on factors like brand processing and the specific coconut meat used.
The macronutrient composition of unsweetened shredded coconut per 2-tablespoon serving often breaks down as follows:
- Fat: Around 8 grams, with most being saturated fat.
- Carbohydrates: Approximately 3 grams.
- Fiber: About 2 grams.
- Protein: Typically 1 gram.
The Impact of Added Sugars
The most significant factor determining the calorie count of shredded coconut is whether it is sweetened. Sweetened versions, which are commonly used in baking and desserts, can have a dramatically higher calorie total. The added sugar not only increases the carbohydrate content but also adds extra calories that are not naturally present in the coconut meat.
Two tablespoons of sweetened shredded coconut can contain a range of calories, with some brands listing around 70 calories and others showing higher numbers, sometimes accompanied by a considerable amount of added sugar. This makes it crucial to always check the nutrition label, especially if you are monitoring your sugar intake.
Comparison of Unsweetened vs. Sweetened Shredded Coconut
To highlight the difference, here is a comparison table for a typical 2-tablespoon serving:
| Nutrient | Unsweetened Shredded Coconut (Approximate) | Sweetened Shredded Coconut (Approximate) |
|---|---|---|
| Calories | 70-90 kcal | 39-70+ kcal |
| Total Fat | 7-8 g | 2-3 g |
| Total Carbohydrates | 3 g | 4-10+ g |
| Dietary Fiber | 2-3 g | 1 g |
| Sugars | 1 g | 2+ g (includes added sugar) |
It is important to note that the sweetened variety can have a different nutrient density profile due to processing and the removal of some natural fat. The exact values vary by manufacturer, so the table above provides a general guide based on available nutritional data.
The Health Implications of Coconut Fat
While shredded coconut is high in fat, particularly saturated fat, many health experts and nutritionists believe the type of fat found in coconuts—mainly medium-chain triglycerides (MCTs)—is processed differently by the body. MCTs are readily absorbed and used for energy, which is why coconut oil and other coconut products have gained popularity in recent years. However, moderation is still key, especially for those monitoring their saturated fat intake.
How to Incorporate Shredded Coconut Healthily
Unsweetened shredded coconut is a versatile and nutritious addition to many meals. Here are a few ways to use it healthily:
- Add it to breakfast bowls: Sprinkle it over oatmeal, yogurt, or a fruit salad for added texture and flavor.
- Boost your baking: Use unsweetened shredded coconut in muffins, energy balls, or bread for a tropical twist.
- Mix into smoothies: Blend a spoonful into your morning smoothie for a rich, creamy consistency.
- Top desserts: A light dusting on top of a baked dessert or pudding can provide a satisfying, guilt-free topping.
- Create homemade granola: Incorporate it into your own granola mix for a nutty flavor and added fiber.
Understanding the Calorie Differences
The variation in calorie counts for shredded coconut is primarily dependent on the moisture content and the presence of added sugars. Brands that offer unsweetened and dried coconut will have a higher fat concentration, and thus more calories per volume, compared to fresh or frozen varieties. The act of drying concentrates the nutrients, including fats, making the calorie density higher. When sugar is added, as is the case with sweetened coconut, the overall carbohydrate and calorie count increases significantly, while the fat content might decrease depending on the manufacturing process.
Conclusion
Two tablespoons of shredded coconut can contain a different number of calories depending on whether it has been sweetened or not. Unsweetened versions contain approximately 70-90 calories, mostly from beneficial fats. Sweetened versions, however, can have a higher calorie count due to added sugars. For those watching their sugar and calorie intake, unsweetened shredded coconut is the best choice and can be enjoyed in moderation as part of a healthy diet. Always be sure to check the nutritional label of the specific product you purchase to get the most accurate calorie count.
