Dried Coconut

Name: Dried coconut — the white flesh of the coconut (Cocos nucifera) that has been grated or shredded and dried, sold as desiccated coconut, shredded or flaked coconut and coconut chips, either unsweetened or sweetened. Dried coconut kernel is also called copra, the raw material for coconut oil. The fresh fruit has its own pages.

Description

Coconut palms grow throughout the tropics, and drying the flesh is the traditional way to keep it for long periods and to ship it. Copra, sun- or kiln-dried coconut meat, has been a major traded commodity for centuries, mainly for oil, and the byproduct press cake is used in animal feed.

Desiccated coconut is made by grating the fresh white flesh, then drying it with warm air. It is widely used in baking, confectionery, curries and snack bars. Sweetened versions have sugar added, and are common in cakes, coconut macaroons and dessert toppings.

Main nutrition value

Dried coconut is very high in fat, most of which is saturated, and is also a rich source of fibre and some minerals, such as manganese and copper.

How best to be consumed

Dried coconut is energy-dense, so a small sprinkle goes a long way.

1. Sprinkle unsweetened coconut onto porridge, yoghurt, curries or salads for flavour and texture.
2. Toast lightly in a dry pan to bring out a nutty flavour.
3. Bake into biscuits, granola, energy balls and cakes.
4. Choose unsweetened desiccated coconut over sweetened versions if you want to limit sugar.
5. Store in an airtight container in a cool place, as the fats can turn rancid.

Overconsumption could cause…

Dried coconut is high in fat and energy, and the sweetened kind adds a lot of sugar.

1. Weight gain from eating large amounts, since dried coconut is very energy-dense.
2. Raised LDL cholesterol if eaten regularly in large amounts, because of its high saturated fat content.
3. High added sugar in sweetened or flavoured coconut products.
4. Digestive upset from the high fibre and fat if eaten in large quantities.

GroupsDried FruitsPalm family (Arecaceae)High fibreHigh saturated fatLow sodiumRich in seleniumDried

Made fromCoconut

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Wikipedia — Coconut, used for origin and general background: https://en.wikipedia.org/wiki/Coconut Wikipedia — Dried fruit, used for general background on drying and storing fruit: https://en.wikipedia.org/wiki/Dried_fruit