What is a serving size of Dried Coconut?

November 19, 2025 •

3 min read

Dried coconut is highly concentrated in fat and calories, with one cup of unsweetened flakes containing approximately 140-198 calories, depending on the grind and brand. Understanding what is a serving size of dried coconut is crucial for incorporating this flavorful ingredient into a balanced diet without overindulging.

Quick Summary

The standard portion for dried coconut is generally considered two tablespoons, or around 30-40 grams, for managing calorie intake. This amount offers a beneficial balance of healthy fats, dietary fiber, and flavor. Controlling your serving size is key due to the food's high calorie density and saturated fat content.

Key Points

Standard Serving: A typical serving size for dried coconut is approximately 2 tablespoons, or 30-40 grams, depending on the grind.
Calorie Density: Dried coconut is calorie-dense due to its high fat content, making portion control crucial for weight management.
Unsweetened is Key: Choosing unsweetened dried coconut minimizes added sugar intake, offering a healthier nutrient profile.
Nutrient Boost: In moderation, dried coconut provides beneficial dietary fiber, quick-energy MCTs, and essential minerals like manganese and copper.
Balanced Approach: To enjoy dried coconut healthily, use it as a garnish or pair it with other nutrient-rich foods rather than consuming large quantities.

Why Portion Control is Essential for Dried Coconut

While fresh coconut meat contains water and is less calorically dense, the drying process concentrates the nutrients, including fats and calories. A small amount of dried coconut can contribute significantly to your daily calorie and saturated fat intake, making moderation key for those watching their weight or managing cholesterol. The fat found in coconut is largely medium-chain triglycerides (MCTs), which are metabolized differently than long-chain fats and can provide a quick source of energy. However, excessive saturated fat, even from plant-based sources, should be consumed in moderation as part of an overall balanced diet.

Determining the Standard Serving Size

For most unsweetened varieties, a standard serving size of dried coconut is approximately two tablespoons (1.4 oz or 40g). This serving provides a reasonable amount of the tropical flavor and texture without adding a large number of calories. However, serving sizes can vary based on whether the product is shredded, flaked, or desiccated, as well as if it has added sugars. Always check the nutrition label on the specific product you are consuming for the most accurate information. For convenience, measuring spoons can be used, but for greater accuracy, especially for those with specific dietary requirements, a digital food scale is recommended.

Nutritional Breakdown of a Serving

Within a typical two-tablespoon serving of unsweetened dried coconut, you can expect a nutritional profile that includes a mix of macronutrients and minerals. For example, a 1.4 oz (40g) serving may contain approximately 220 calories, 16g of total fat (14g saturated fat), 10g of carbohydrates, and 7g of dietary fiber. This single serving can contribute significantly to your daily fiber intake, which is beneficial for digestive health and promoting a feeling of fullness. It also provides essential minerals.

Nutrient benefits in moderate portions:

Fiber: Aids in healthy digestion and regularity, potentially helping with weight management by increasing satiety.
MCTs: Provides a quick source of energy and can boost metabolism.
Minerals: A good source of manganese and copper, which are vital for bone health, antioxidant defense, and enzyme function.
Antioxidants: Contains antioxidant compounds that help protect cells from damage caused by free radicals.

Sweetened vs. Unsweetened Dried Coconut

The type of dried coconut you choose has a huge impact on its nutritional content, especially the sugar and calorie count. Most pre-packaged shredded coconut varieties are sweetened and have a much higher sugar content than their unsweetened counterparts.

Comparison of Unsweetened vs. Sweetened Dried Coconut (per approx. 1 oz / 28g serving):


Feature	Unsweetened Dried Coconut	Sweetened Dried Coconut
Calories	~140 kcal	~155-166 kcal
Total Fat	~14g	~10-12g
Saturated Fat	~12g	~9-11g
Total Carbohydrates	~5g	~15-18g
Dietary Fiber	~3.5g	~2g
Sugars	~1.6g	~13-16g

This table highlights the significant difference in sugar and overall carbohydrate content between the two types. For health-conscious individuals, choosing unsweetened options is the best way to enjoy the benefits of dried coconut without the added refined sugar.

Practical Tips for Incorporating Dried Coconut into Your Diet

Mindful consumption is key to enjoying dried coconut healthily. Here are some simple strategies for portion control:

Measure accurately: Always use measuring spoons or a food scale instead of eyeballing quantities to avoid overconsumption.
Use as a garnish: Instead of mixing a large amount into your dish, use a small sprinkle on top of yogurt, oatmeal, or smoothies for added texture and flavor.
Balance with other foods: Pair dried coconut with nutrient-dense foods like fruits, nuts, or whole grains to create a more balanced snack or meal.
Choose unsweetened: Always opt for unsweetened or raw dried coconut products to minimize added sugar intake.

Conclusion

Understanding what is a serving size of dried coconut is essential for reaping its benefits while managing overall calorie and fat intake. While it's a nutrient-dense food rich in fiber, MCTs, and essential minerals, its high calorie content demands portion control. By opting for unsweetened varieties and measuring your portions carefully, you can healthily incorporate this versatile ingredient into a balanced and nutritious diet. Mindful consumption ensures you enjoy the flavor and benefits without jeopardizing your wellness goals. For more in-depth nutritional guidance, consulting a healthcare professional is always recommended.

For further reading on healthy fats in your diet, consider resources like the Cleveland Clinic.

Frequently Asked Questions

A standard two-tablespoon serving of unsweetened dried coconut contains approximately 140-198 calories, though this can vary by brand and product type. The exact amount is listed on the nutrition label.

While dried coconut is high in calories and fat, mostly in the form of medium-chain triglycerides, consuming it in moderation as part of a balanced diet is unlikely to cause weight gain. Portion control is essential due to its high energy density.

For accurate measurement, use standard measuring spoons to measure out two tablespoons. For greater precision, use a digital kitchen scale to weigh out 30-40 grams.

Desiccated coconut is very finely ground, shredded is in thin, longer strands, and flaked is in larger, flatter pieces. While textures vary, the serving size guidelines and nutritional content are generally similar for unsweetened versions, but always check the label.

Dried coconut is high in saturated fat. Individuals with high cholesterol should consult their doctor before adding it to their diet and must consume it in strict moderation, ideally prioritizing fresh coconut instead.

While the physical volume might be similar, the nutritional value is very different. Sweetened varieties have significantly higher sugar content and calories per serving compared to unsweetened options, so portions should be adjusted accordingly.

You can sprinkle it on top of oatmeal or yogurt, add it to homemade trail mix, mix it into baked goods like energy balls, or use it as a garnish for curries or desserts.