Is dried coconut high in carbs?

November 5, 2025 •

4 min read

While many fruits are high in carbohydrates, unsweetened dried coconut is a notable exception, with a 1-ounce serving containing only about 2 grams of net carbs. The answer to the question, is dried coconut high in carbs, is not a simple yes or no, as it depends heavily on the product's preparation.

Quick Summary

Dried coconut's carb profile varies based on preparation; unsweetened versions are low in net carbs and high in fiber and healthy fats, suitable for keto. Sweetened types, however, are high in added sugar.

Key Points

Check the Label: Unsweetened dried coconut is low in net carbs, but sweetened versions are high in sugar, so always read the ingredient list.
Low Net Carbs: Thanks to its high fiber content, unsweetened dried coconut has a low net carb count, making it suitable for ketogenic diets.
High in Healthy Fats: It is rich in medium-chain triglycerides (MCTs), a type of healthy saturated fat that provides a quick source of energy.
Excellent Source of Fiber: The dietary fiber in dried coconut supports healthy digestion and promotes feelings of fullness.
Contains Key Minerals: Dried coconut provides essential minerals, including manganese and copper, which are important for metabolic and immune function.
Calorie Dense: Due to its high fat content, dried coconut is calorically dense, so mindful portion control is important.

Dried coconut is a versatile and flavorful ingredient used in many recipes, from curries to baked goods. However, its nutritional makeup is a frequent topic of confusion, especially regarding its carbohydrate content. To understand if dried coconut is a high-carb food, it is essential to distinguish between its sweetened and unsweetened forms.

The Difference Between Sweetened and Unsweetened Dried Coconut

When a coconut is dried, its moisture is removed, concentrating its nutrients, including fats, fiber, and whatever small amount of carbohydrates were originally present. The crucial difference lies in the processing that follows. Unsweetened dried coconut contains only the natural carbohydrates of the coconut meat, a significant portion of which is indigestible dietary fiber. Sweetened dried coconut, on the other hand, has a considerable amount of added sugar, which dramatically increases its overall carbohydrate and calorie count.

Unsweetened: This variety is the natural, low-carb option. The high fiber content offsets much of the total carbohydrates, resulting in a low net carb count, which is the figure many people on low-carb or ketogenic diets focus on.
Sweetened: Commonly used in baking and desserts, this version is coated in sugar during processing. For example, while 1 cup of fresh, unsweetened coconut has only about 5 grams of sugar, the same amount of sweetened shredded coconut can contain a staggering 34 grams of sugar.

Nutritional Profile of Unsweetened Dried Coconut (per 100g)

According to nutritional data, 100 grams of unsweetened dried coconut meat contains approximately:

Calories: ~660 kcal
Total Fat: ~64.5 g
Protein: ~6.9 g
Total Carbohydrates: ~23.7 g
Dietary Fiber: ~16.3 g
Sugars: ~7.4 g

How Dried Coconut Fits into Low-Carb and Keto Diets

For those following a low-carb or ketogenic diet, unsweetened dried coconut is an excellent ingredient. Its low net carb count, combined with a high fat content (primarily medium-chain triglycerides, or MCTs), makes it a suitable and satisfying option. MCTs are readily converted to energy by the body, which can be beneficial for ketosis.

Creative Ways to Use Low-Carb Dried Coconut

Baking: Use coconut flour or shredded coconut as a gluten-free, low-carb alternative in cookies, muffins, and bread.
Snacking: Mix with nuts and seeds for a quick and satisfying energy boost.
Topping: Sprinkle on yogurt, smoothies, or oatmeal for added texture and flavor.
Savory Dishes: Incorporate into curries, stews, or a breading for savory dishes for a unique flavor profile.

Comparative Analysis: Dried Coconut vs. Common Nuts (per 100g)

To put dried coconut's carbohydrate content into perspective, let's compare the macronutrients of the unsweetened version with two popular low-carb nuts, almonds and walnuts.


Nutrient	Unsweetened Dried Coconut	Raw Almonds	Raw Walnuts
Total Carbohydrates	~23.7 g	~22 g	~14 g
Dietary Fiber	~16.3 g	~13 g	~7 g
Net Carbs	~7.4 g	~9 g	~7 g
Total Fat	~64.5 g	~50 g	~65 g
Protein	~6.9 g	~21 g	~15 g

This comparison table clearly shows that unsweetened dried coconut has a comparable, and often lower, net carb count than many nuts, thanks to its high fiber content. Its fat content is also high, making it calorically dense, similar to almonds and walnuts.

Potential Health Benefits Beyond Low Carbs

Beyond its carb profile, dried coconut offers several other nutritional advantages:

Rich in Minerals: It is a good source of essential minerals like manganese, copper, and selenium, which play vital roles in metabolic functions, immune support, and antioxidant defense.
Digestive Health: The high dietary fiber promotes regular bowel movements and supports overall gut health.
Energy Source: The medium-chain triglycerides (MCTs) are quickly absorbed and can provide an almost immediate energy boost.
Antioxidant Properties: Coconut meat contains phenolic compounds that act as antioxidants, helping to protect cells from damage caused by free radicals.

Cautions and Serving Sizes

While unsweetened dried coconut is generally low in carbs, its high-calorie density means it should be consumed in moderation, especially for those watching their weight. A small serving, such as one-quarter to one-half cup, can be a satisfying addition to meals and snacks. It is also critical to always read the nutritional label to confirm there is no added sugar, which would change its carb classification entirely. For further reading on the health benefits of coconut, check out this guide from Healthline: 5 Health and Nutrition Benefits of Coconut.

Conclusion

In conclusion, unsweetened dried coconut is not high in carbs; it is, in fact, quite low in net carbs and rich in healthy fats and fiber. Its suitability for low-carb and ketogenic diets is well-established. However, it is essential to be vigilant and choose unsweetened products to avoid the high sugar content of the sweetened varieties. Enjoyed in moderation, dried coconut can be a delicious and nutritious part of a balanced diet.

Frequently Asked Questions

The net carb count in unsweetened dried coconut is very low because it is high in dietary fiber. For example, a 1-ounce serving can contain as little as 2 grams of net carbs.

Yes, desiccated coconut (which is unsweetened dried coconut) is a low-carb food. With much of its total carbs coming from fiber, it fits well into low-carbohydrate and ketogenic dietary plans.

Sweetened dried coconut is higher in carbs because manufacturers add a significant amount of sugar during the processing. This added sugar greatly increases both the carbohydrate count and the total calories.

Unsweetened dried coconut is an excellent food for a keto diet. Its low net carb profile, combined with its high content of healthy fats (especially MCTs), makes it a popular and beneficial ingredient for those on a ketogenic eating plan.

Dried coconut has a higher concentration of carbs, fats, and calories than fresh coconut because the drying process removes the water. However, the unsweetened dried variety still has a low net carb count due to its high fiber.

Due to its high-calorie density, a healthy serving size of dried coconut is typically one-quarter to one-half of a cup. This provides a satisfying amount of fat and fiber without adding excessive calories.

Aside from being low in net carbs, dried coconut is rich in dietary fiber, healthy fats (MCTs), and essential minerals like manganese and copper. It supports digestive health, provides energy, and contains antioxidants.

Both coconut flour and desiccated coconut are relatively low in carbs, especially when unsweetened. Coconut flour, made from the dried, defatted flesh, has a different carb-to-fiber ratio but is also a popular low-carb baking ingredient.