Although you can associate grated coconut primarily with desserts, it can also be used in savory dishes, such as Indian curry. Depending on what you’re doing, you can use sweetened or unsweetened coconut zest, which is sometimes also called desiccated coconut. Each type of coconut has a different nutritional profile.
Calories and macronutrients
About 30 grams of sweetened grated coconut contain 128 calories, 0.9 grams of protein, 14.5 grams of carbohydrates and 7.8 grams of fat, including 7.4 grams of saturated fat. Of the carbohydrate grams, 10.3 are sugar. The same amount of unsweetened coconut zest provides 185 calories, 1.9 grams of protein, 6.6 grams of carbohydrates and 18.1 grams of fat, including 16 grams of saturated fat. This serving only contains 2.1 grams of sugar. Both types of coconut are very high in saturated fat , with unsweetened coconut providing 80 percent of the daily value and sweetened coconut with 37 percent for every 30 grams.
However, consuming too much fat increases the risk of obesity, high cholesterol, and heart disease.
Manganese and copper
Although coconut is not a major source of most micronutrients, one ounce of sweetened coconut contains 13 percent of the recommended daily value for manganese, while the same amount without sugar provides 38 percent of the daily value for manganese and 11 percent copper.
Our body needs manganese to form strong bones and to process cholesterol and copper to form red blood cells and proper immune function.
Filler fiber
Grated coconut is not the healthiest food, but it does provide a significant amount of fiber. The sugar-free variety, which contains 4.6 grams, or 18 percent of the recommended daily value in each ounce, is best; compared to the sweetened type, which only has 2.8 grams, or 11 percent. Fiber helps add bulk to the diet and slows emptying of your stomach , helping you feel full longer. You can also lower cholesterol and improve blood sugar control.
Sweetened or natural coconut?
It may seem strange that unsweetened coconut has more fat and calories than sweetened coconut, while sweetened grated coconut has a higher water content, consisting of 15.5 percent water compared to just 3 percent of water in the coconut without sugar. That is why it is not always a good idea to substitute one type of coconut for the other. Unsweetened coconut typically contains fewer preservatives than sweetened coconut and is generally not treated with sulphites to keep it white like sweetened coconut. This results in a stronger but less sweet coconut flavor.
