Nut Seed
canned sweetened flaked coconut meat.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
canned sweetened shredded coconutcanned sweetened coconut flakes
SERVING
CALORIES
456
PROTEIN
2.9g
CARBS
44.3g
FAT
31.5g
FIBER
5.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories456kcal—
Protein2.9g6%
Carbohydrates44.3g16%
Fiber5.5g20%
Sugar39.2g78%
Total fat31.5g40%
Saturated fat28.1g141%
Trans fat0g—
Cholesterol0mg0%
Water18g—
MINERALS
Sodium242mg11%
Potassium313mg7%
Calcium14mg1%
Iron1.8mg10%
Magnesium32mg8%
Phosphorus75mg6%
Zinc0.70mg6%
Copper0.30mg33%
Manganese1.1mg48%
Selenium6.2µg11%
VITAMINS
Vitamin A0µg0%
Vitamin C0.80mg1%
Vitamin D0µg0%
Vitamin E0.40mg3%
Vitamin K0.20µg0%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.03mg2%
Folate (B9)6.0µg2%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup95g
1 tablespoon6g
1 teaspoon2g
1 oz28.4g
1 lb453.6g
1 ml0.4g
1 liter400g
HEALTH BENEFITS
Why eat it.
- ✓Provides quick energy through medium-chain triglycerides (MCTs)
- ✓Good source of dietary fiber for digestive health
- ✓Contains manganese which supports bone health and metabolism
- ✓Rich in iron which is essential for oxygen transport in the blood
- ✓Contains antioxidants that help protect cells from damage
COOKING TIPS
In the kitchen.
- 1Toast lightly in a dry skillet over medium heat to intensify the nutty flavor
- 2Use as a moist topping for cakes, cupcakes, and tropical desserts
- 3Fold into cookie dough or muffin batter for added texture and sweetness
STORAGE
Keep it fresh.
- Transfer to an airtight container or resealable bag after opening the can
- Store in the refrigerator to maintain moisture and prevent rancidity
- Can be frozen for up to 6 months if sealed tightly
FAQ
Frequently asked questions.
How long does canned sweetened coconut last after opening?
Once opened, it should be transferred to an airtight container and refrigerated, where it will last for about 5 to 7 days.
Can I freeze canned sweetened coconut flakes?
Yes, you can freeze them in a freezer-safe bag for up to 6 months. Thaw in the refrigerator before using.
What is the difference between canned and bagged sweetened coconut?
Canned sweetened coconut is typically more moist and tender than the bagged variety because it is sealed with its natural moisture.
Can I substitute unsweetened coconut for this?
Yes, but you may need to add about 1-2 tablespoons of sugar per cup of coconut and a teaspoon of water to mimic the moisture and sweetness.
Is coconut considered a nut allergen?
While botanically a fruit, the FDA classifies coconut as a tree nut. However, many people with tree nut allergies can safely eat coconut; consult a doctor.
How do I toast canned sweetened coconut?
Spread it in a thin layer on a baking sheet at 325°F (165°C) for 5-10 minutes, stirring frequently until golden brown.
Why is sodium added to canned sweetened coconut?
Sodium (salt) is often added as a preservative and to enhance the sweetness and overall flavor profile of the coconut.
Is canned sweetened coconut vegan?
Yes, it is plant-based and typically contains only coconut, sugar, water, and sometimes salt or propylene glycol (a moisture retainer).
