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Dehydrated Coconut
Fruits
Nutri-ScoreA

Dehydrated Coconut

Cocos nucifera

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dehydrated Coconut provides 660 kcal, 6.9g of protein, 24g of carbohydrates, and 16.3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Dehydrated coconut is a nutrient-dense food derived from the flesh of mature coconuts, offering a rich source of healthy fats, fiber, and essential minerals. It is often used in baking, cooking, and as a snack.

Also known as:
Dried CoconutDesiccated Coconut
Scientific NameCocos nucifera
Region of OriginSoutheast Asia
Popular Comparisons:
Dehydrated CoconutDehydrated CoconutVSAcai Berry BlendAcai Berry BlendDehydrated CoconutDehydrated CoconutVSAcerolaAcerolaDehydrated CoconutDehydrated CoconutVSAmerican Black ElderberryAmerican Black ElderberryDehydrated CoconutDehydrated CoconutVSAmerican BladdernutAmerican BladdernutDehydrated CoconutDehydrated CoconutVSAmerican ElderberryAmerican ElderberryDehydrated CoconutDehydrated CoconutVSAmerican HackberryAmerican HackberryDehydrated CoconutDehydrated CoconutVSAmerican PlumAmerican PlumDehydrated CoconutDehydrated CoconutVSAppleAppleDehydrated CoconutDehydrated CoconutVSApricotApricotDehydrated CoconutDehydrated CoconutVSSweet Moorpack ApricotSweet Moorpack Apricot

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories660 kcal
Water
3%
Fiber16.3g
Total95.4g
Protein
6.9g(7%)
Fats
64.5g(68%)
Carbohydrates
24g(25%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C3.3 mg (4%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium356 mg (10%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in medium-chain triglycerides (MCTs), dehydrated coconut can support weight management and provide quick energy.
✓High fiber content aids in digestion and promotes a healthy gut.
✓Contains essential minerals like potassium and magnesium, which are important for heart health and muscle function.
✓Antioxidant properties help combat oxidative stress and inflammation in the body.

Possible Risks & Side Effects

!High in calories and fats, excessive consumption may lead to weight gain.
!Individuals with nut allergies should exercise caution, as coconut can trigger allergic reactions in some.

How to Prepare & Consume

Dehydrated coconut can be eaten raw, added to smoothies, or used in baking. It is best to store it in an airtight container to maintain freshness.

Smart Selection & Storage

How to Select

Choose dehydrated coconut that is unsweetened and free from additives. Look for a fresh aroma and avoid any that appear discolored or have an off smell.

How to Store

Store in an airtight container in a cool, dry place. For longer shelf life, refrigerate or freeze.

Myths vs Realities

MythCoconut is bad for heart health due to high saturated fat.
RealityThe saturated fats in coconut are medium-chain triglycerides, which can be beneficial for heart health when consumed in moderation.
MythDehydrated coconut is just as unhealthy as candy.
RealityWhile it is calorie-dense, dehydrated coconut provides essential nutrients and healthy fats, unlike candy which is high in sugars and empty calories.
MythEating coconut will make you gain weight.
RealityIn moderation, coconut can be part of a balanced diet and may even aid in weight management due to its satiating properties.

Healthy Recipes

Coconut Chia Pudding

A creamy and nutritious chia pudding infused with the rich flavor of dehydrated coconut, perfect for a healthy breakfast or snack.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1/4 cup dehydrated coconut
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, combine almond milk, chia seeds, maple syrup, and vanilla extract.
  2. 2. Stir well and let it sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Refrigerate for at least 2 hours or overnight, then top with dehydrated coconut before serving.

Coconut Energy Bites

These no-bake energy bites are packed with nutrients and flavor, making them an ideal post-workout snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/2 cup dehydrated coconut
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a mixing bowl, combine rolled oats, almond butter, honey, and dehydrated coconut.
  2. 2. Mix until well combined, then fold in dark chocolate chips.
  3. 3. Form the mixture into small balls and refrigerate for 30 minutes before enjoying.

Tropical Coconut Smoothie

A refreshing smoothie that combines the tropical flavors of coconut and banana for a nutritious boost.

Ingredients
  • 1 banana
  • 1 cup spinach
  • 1 cup coconut water
  • 1/4 cup dehydrated coconut
  • 1 tablespoon flaxseeds
Instructions
  1. 1. In a blender, combine banana, spinach, coconut water, and dehydrated coconut.
  2. 2. Blend until smooth, then add flaxseeds and pulse to combine.
  3. 3. Serve immediately for a refreshing drink.

Coconut Quinoa Salad

A vibrant salad featuring quinoa, fresh vegetables, and a sprinkle of dehydrated coconut for added texture and flavor.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes
  • 1/4 cup dehydrated coconut
  • 2 tablespoons olive oil
  • Juice of 1 lime
Instructions
  1. 1. In a large bowl, combine cooked quinoa, cucumber, cherry tomatoes, and dehydrated coconut.
  2. 2. Drizzle with olive oil and lime juice, then toss to combine.
  3. 3. Serve chilled or at room temperature.

Coconut-Crusted Chicken Tenders

These baked chicken tenders are coated in a crunchy dehydrated coconut crust, providing a healthy twist on a classic favorite.

Ingredients
  • 1 pound chicken tenders
  • 1 cup dehydrated coconut
  • 1/2 cup almond flour
  • 2 eggs
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, whisk eggs and season with salt and pepper.
  3. 3. Dip each chicken tender in the egg mixture, then coat with a mixture of dehydrated coconut and almond flour before placing on the baking sheet.
  4. 4. Bake for 15-20 minutes or until golden and cooked through.

Coconut Oatmeal Cookies

Deliciously chewy oatmeal cookies enhanced with dehydrated coconut, perfect for a healthy treat.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup coconut sugar
  • 1/4 cup dehydrated coconut
  • 1/2 cup coconut oil
  • 1 egg
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix rolled oats, flour, coconut sugar, and dehydrated coconut.
  3. 3. In another bowl, mix melted coconut oil and egg, then combine with dry ingredients.
  4. 4. Scoop tablespoons of dough onto the baking sheet and bake for 10-12 minutes.

Coconut and Berry Parfait

A layered parfait featuring yogurt, fresh berries, and dehydrated coconut for a delightful breakfast or dessert.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup mixed berries
  • 1/4 cup dehydrated coconut
  • 1 tablespoon honey
Instructions
  1. 1. In a glass, layer Greek yogurt, mixed berries, and dehydrated coconut.
  2. 2. Drizzle honey on top and repeat the layers until the glass is full.
  3. 3. Serve immediately for a refreshing treat.

Coconut Curry Soup

A warming and flavorful soup made with coconut milk and spices, featuring dehydrated coconut for a unique twist.

Ingredients
  • 1 can coconut milk
  • 2 cups vegetable broth
  • 1 tablespoon curry powder
  • 1/4 cup dehydrated coconut
  • 1 cup chopped vegetables (carrots, bell peppers)
Instructions
  1. 1. In a pot, combine coconut milk, vegetable broth, and curry powder, and bring to a simmer.
  2. 2. Add chopped vegetables and dehydrated coconut, cooking until vegetables are tender.
  3. 3. Serve hot with fresh herbs for garnish.

Coconut Almond Granola

A crunchy and nutritious granola packed with oats, nuts, and dehydrated coconut, perfect for breakfast or snacking.

Ingredients
  • 2 cups rolled oats
  • 1 cup almonds
  • 1/2 cup honey
  • 1/2 cup dehydrated coconut
  • 1/4 cup coconut oil
Instructions
  1. 1. Preheat the oven to 325°F (160°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix rolled oats, almonds, honey, and melted coconut oil until well combined.
  3. 3. Spread the mixture on the baking sheet and bake for 20-25 minutes, stirring halfway through, until golden.
  4. 4. Stir in dehydrated coconut after baking and let cool before storing.

Coconut Lime Sorbet

A refreshing and light sorbet made with coconut milk and lime, perfect for a healthy dessert.

Ingredients
  • 1 can coconut milk
  • 1/2 cup lime juice
  • 1/4 cup honey
  • 1/4 cup dehydrated coconut
Instructions
  1. 1. In a bowl, mix coconut milk, lime juice, and honey until well combined.
  2. 2. Pour the mixture into an ice cream maker and churn according to the manufacturer's instructions.
  3. 3. Once the sorbet is nearly set, fold in dehydrated coconut and freeze until firm.

Frequently Asked Questions (FAQ)

Is dehydrated coconut healthy?

Yes, it is rich in healthy fats, fiber, and essential nutrients.

How can I use dehydrated coconut in recipes?

It can be added to smoothies, baked goods, or used as a topping for yogurt and salads.

Does dehydrated coconut contain sugar?

Unsweetened dehydrated coconut contains minimal natural sugars.

Can I eat dehydrated coconut on a ketogenic diet?

Yes, it is low in carbohydrates and high in fats, making it suitable for ketogenic diets.

How should I store dehydrated coconut?

Store it in an airtight container in a cool, dry place to maintain freshness.

Is there a difference between shredded and flaked dehydrated coconut?

Yes, shredded coconut is finer, while flaked coconut has larger pieces.

Can dehydrated coconut help with weight loss?

Its high fiber and healthy fat content can promote satiety, aiding in weight management.

Is dehydrated coconut gluten-free?

Yes, it is naturally gluten-free and safe for those with gluten intolerance.

Related Superfoods
Abalone Fresh Abalone Acai Berry Blend
Comparisons
Dehydrated Coconut vs Acai Berry Blend Dehydrated Coconut vs Acerola Dehydrated Coconut vs American Black Elderberry
Nutrients
Protein in Dehydrated Coconut Calories in Dehydrated Coconut Vitamin-c in Dehydrated Coconut Magnesium in Dehydrated Coconut
Featured Guides
Health Benefits of Dehydrated Coconut Healthy Recipes with Dehydrated Coconut
Rankings
Fruits high in fiber Fruits high in protein Fruits low in carbohidratos Fruits low in índice glucémico