Dried unsweetened coconut has 64.5 g fat and 16.3 g fiber per 100 g. At 660 kcal per 100 g, it is among the most calorie-dense baking ingredients. A tablespoon (5 g) adds 33 kcal — small amounts accumulate quickly in granola, curries, or baking. Weigh rather than scooping for accuracy.
How should I track Coconut, dried, unsweetened?
Coconut, dried, unsweetened is high in fiber. Nuts like Coconut, dried, unsweetened are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.