Group · Nuts & seeds
Desiccated coconut
Desiccated coconut, also called coconut flour or finely ground grated coconut, comes from the white flesh of the coconut palm fruit, dried and then reduced to a fine texture. Highly aromatic, it brings an exotic flavour to sweet and savoury dishes alike. It is found dehydrated, defatted (like a fibre-rich coconut flour) or simply finely grated. Nutritionally, it stands out for its high fat content (around 66.8 g per 100 g), plentiful fibre (13.7 g) and a moderate amount of protein (8.06 g). At 692 kcal per 100 g, it is a very calorie-dense ingredient, to be measured carefully in a balanced, varied diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 692 kcal |
| Kilojoules | 2850 kJ |
| Protein | 8,1 g |
| Carbohydrate | 7,9 g |
| Fat | 66,8 g |
| Fibre | 13,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese2,75 mg138 %
- Copper0,8 mg80 %
- Phosphorus206 mg29 %
- Potassium543 mg27 %
- Magnesium90 mg24 %
- Iron3,32 mg24 %
- Vitamin B60,3 mg21 %
- Zinc2,01 mg20 %
- Vitamin B9dietary folate equivalents9 µg
See the other 12 nutrients
- Selenium9,8 µg18 %
- Vitamin B50,8 mg13 %
- Vitamin B20,1 mg7 %
- Omega-6 LA0,71 g7 %
- Vitamin B10,06 mg5 %
- Vitamin B30,6 mg4 %
- Vitamin E0,44 mg4 %
- Calcium26 mg3 %
- Vitamin C1,5 mg2 %
- Iodine1,15 µg1 %
- Vitamin K10,3 µg0 %
- Total omega-30,01 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Desiccated coconut is used as an aromatic touch more than as a staple food. A reasonable portion of 10 to 15 g is enough to flavour a yoghurt, a porridge, a smoothie or a compote. In the kitchen, it turns up in curries, homemade plant milks, energy balls, tart bases and gluten-free baking when it is coconut flour.
- Tasty pairings: it goes well with cocoa, banana, red berries and spices such as cinnamon or cardamom.
- Storage: keep it in an airtight jar, away from light and damp, as its fats can go rancid.
- Cooking: add it at the end of preparation to preserve its aroma, or opt for gentle cooking that respects its qualities.
In terms of nutrition facts, desiccated coconut shines for its fibre, useful for fullness and digestive comfort. Its fats are largely made up of medium-chain saturated fatty acids, hence its rich texture and mouth-coating taste. Its glycaemic index stays fairly moderate, especially in the defatted flour version, which is more concentrated in fibre and protein. To vary your pleasures and nutritional profiles, you can alternate it with other treasures from the Nuts & Seeds family, such as chia seeds or almonds, which are richer in protein.
For active people: thanks to its energy density, a small teaspoon of desiccated coconut enriches a pre-workout porridge or a recovery snack. You can add it to homemade snacks to lift the flavour without too much added sugar. For practical ideas, take a look at our protein snack recipes to pair with a source of protein such as fromage blanc or a protein shake. Remember to stay hydrated too, as fibre needs enough water to be well tolerated.
Weight control: at 692 calories per 100 g, desiccated coconut is best enjoyed in small amounts. Stay alert to sweetened versions or those used in shop-bought biscuits, which quickly tip into empty calories. Measure your portions and compare its intake in the calorie table to fit it in sensibly, without guilt, in a weight-loss or maintenance routine.