What is Desiccated Coconut?
Desiccated coconut is the shredded or ground meat of a mature coconut that has been dried to remove most of its moisture content. This drying process concentrates the coconut's nutrients, flavor, and fats, resulting in a product with a longer shelf life compared to fresh coconut. Unsweetened desiccated coconut is often preferred by those monitoring their sugar intake, though sweetened versions are also available. Its versatility makes it a staple in many cuisines worldwide, used in baking, cooking, and as a garnish.
Nutritional Breakdown of 20g Desiccated Coconut
A 20g serving, or approximately two tablespoons, of desiccated coconut offers more than just calories. Its nutritional profile is a dense source of several key nutrients. Here is a closer look at what you get from this small, flavorful portion:
- Fat: Desiccated coconut is very high in fat, with about 13g per 20g serving. The majority of this fat consists of medium-chain triglycerides (MCTs), particularly lauric acid, which the body can easily convert into energy.
- Saturated Fat: Of the total fat, a significant portion is saturated fat (around 12g). However, studies suggest that the saturated fats in coconut, especially MCTs, may have different metabolic effects compared to other types of saturated fats and can support heart health.
- Carbohydrates: The total carbohydrate content is low, with approximately 1.3g per serving. This makes it a popular ingredient for low-carb and ketogenic diets.
- Dietary Fiber: Desiccated coconut is a good source of dietary fiber, providing about 3.3g per 20g serving. Fiber is essential for digestive health and helps promote feelings of fullness.
- Protein: Each 20g serving offers a small amount of protein, around 1.3g. While not a primary protein source, it contributes to your daily intake.
- Minerals: It also contains essential minerals, such as manganese, which is crucial for metabolism and bone health.
Health Benefits Beyond the Calories
While it is calorie-dense, desiccated coconut provides several health benefits when consumed in moderation. The high fiber content supports a healthy digestive system by preventing constipation and fostering beneficial gut bacteria. The MCTs provide a quick and efficient energy source for both the body and brain, potentially boosting metabolism and cognitive function. Furthermore, desiccated coconut contains antioxidants that help protect cells from damage caused by free radicals. Its lauric acid also has antimicrobial properties, which can help support the immune system. For those following specific diets, such as vegetarian, vegan, gluten-free, or keto, desiccated coconut is a versatile and suitable ingredient.
Desiccated Coconut vs. Other Coconut Products
Understanding the differences between desiccated coconut and other coconut forms can help you make informed dietary choices.
| Feature | Desiccated Coconut (20g) | Fresh Coconut (approx. 20g) | Sweetened Shredded Coconut (approx. 20g) |
|---|---|---|---|
| Calories | ~132 kcal | ~57 kcal | ~91 kcal |
| Moisture | Very low | High | Low |
| Fat Content | High (~13g) | Lower (~6.7g) | Moderate (~6g) |
| Sugar Content | Low (if unsweetened) (~1.3g) | Low (~1.25g) | High (~7g) |
| Texture | Fine, dry flakes | Moist, chewy meat | Soft, chewy strips |
| Use | Baking, curries, garnishes | Eaten raw, smoothies | Desserts, candy making |
Incorporating Desiccated Coconut into Your Diet
There are numerous ways to add desiccated coconut to your meals and snacks:
- Baking: Use it in cakes, cookies, and macaroons for a distinct coconut flavor and texture.
- Breakfast: Sprinkle it over oatmeal, yogurt, or use it in granola mixes for added fiber and crunch.
- Smoothies: Blend it into smoothies to add thickness and a boost of healthy fats.
- Curries and Savory Dishes: Desiccated coconut is a key ingredient in many curries, adding richness and flavor.
- Energy Balls: Combine it with dates, nuts, and other ingredients to create healthy, no-bake energy balls.
- Toppings: Use it as a garnish for fruit salads, puddings, or desserts.
Toasting desiccated coconut before adding it to your dish can also enhance its nutty flavor. To do this, simply spread the coconut on a baking sheet and bake at a low temperature until golden brown.
Conclusion
A small 20g serving of desiccated coconut packs a notable caloric punch of approximately 132 calories, primarily driven by its high content of healthy medium-chain triglycerides. Beyond the calories, it provides a valuable source of dietary fiber and essential minerals, offering numerous health benefits such as supporting digestive and heart health, boosting energy, and aiding in weight management. When used in moderation, this versatile ingredient can be a delicious and nutritious addition to a balanced diet, complementing both sweet and savory recipes. For the most beneficial and lowest-sugar option, opting for unsweetened desiccated coconut is recommended.
