Dried Coconut Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dried Coconut contains 660 calories, 6.9g protein, 23.7g carbs, and 64.5g fat per one piece (30g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one piece (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 660 kcal | 33% |
| Protein | 6.9g | 14% |
| Carbohydrates | 23.7g | 9% |
| Total Fat | 64.5g | 83% |
| Fiber | 16.3g | 58% |
| Sugar | 7.4g | -- |
| Saturated Fat | 57.2g | 286% |
| Sodium | 37.0mg | 2% |
| Potassium | 1.5mg | 0% |
| Calcium | 90.0mg | 7% |
| Iron | 660.0mg | 3667% |
| Magnesium | 2.0mg | 0% |
| Zinc | 206.0mg | 1873% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.01mcg | 0% |
| Vitamin B6 | 0.50mg | 29% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 9.0mcg | 2% |
| Vitamin E | 0.70mg | 5% |
Is Dried Coconut Good for You?
Dried Coconut provides 660 calories per one piece (30g) with 6.9g protein, 23.7g carbohydrates, and 64.5g fat. It is a source of saturated fat (286% dv), iron (3667% dv), zinc (1873% dv).
Dried coconut or copra is dehydrated coconut meat, widely used in Indian cooking, chutneys, sweets, and as a garnish. Very high in saturated fat and calories.
Key Health Benefits of Dried Coconut
- Saturated Fat (286% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (3667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1873% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (29% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6.9g protein per serving to support satiety and muscle maintenance.
How to Track Dried Coconut Nutrition with Gram
Use Gram to log dried coconut and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in dried coconut?
Dried Coconut contains 660 calories per one piece (30g).
How much protein is in dried coconut?
Dried Coconut provides 6.9g of protein per one piece (30g).
How many carbs are in dried coconut?
Dried Coconut has 23.7g of carbohydrates per one piece (30g).
Is dried coconut good for tracking nutrition?
Yes. Dried Coconut can be logged by calories, macros, and micronutrients in the Gram app.
How should I use dried coconut in a meal plan?
Use Dried Coconut as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track dried coconut and thousands of other foods with the Gram app.