Dried coconut is a versatile pantry staple that adds sweet nuttiness and texture to both sweet and savory dishes. Made by dehydrating fresh coconut meat, drying removes moisture while concentrating the coconut’s natural tropical essence and creating a chewy, shredded texture. Popular varieties like unsweetened and sweetened lend adaptability, from pairing with fruits in cereals and baked goods to accenting curries. Dried coconut often features in Southeast Asian and Caribbean cuisines, but also shines in American recipes from cookies to trail mixes. Compared to fresh, dried coconut offers longer shelf life for extended use. Whether used as a topping, mix-in or flavor booster, this subtly sweet dried fruit brings coconut’s signature flavor and fibrous crunch to lift any recipe.
Our Top Picks For 2025
Yupik Organic Dried Desiccated Coconut
Yupik’s USDA certified organic, finely flaked dried coconut retains the tropical flavor and aroma of fresh coconut. It’s vegan, non-GMO and gluten-free.
Yupik Organic Dried Desiccated Coconut is made from high quality, sustainably harvested coconuts. This versatile ingredient is perfect for baking, cooking or adding flavor and texture to foods like yogurt, granola and salads.
Key Features:
- Finely flaked texture blends smoothly into batters and doughs
- Retains fresh coconut’s tropical, floral flavors
- Non-GMO, USDA Organic, vegan and gluten-free
- Sustainably harvested and processed
- Packaged to maintain freshness
With its organic certification, fine texture that incorporates smoothly into recipes, and delicious fresh flavor, Yupik’s dried desiccated coconut enhances everything from curries to cookies or trail mixes.
Herbaila Unsweetened Shredded Coconut
Herbaila’s unsweetened shredded coconut flakes are 100% pure, non-GMO coconut shreds, high in fiber and healthy fats. Enjoy the benefits of this all-natural, kosher, gluten-free, Paleo-friendly coconut.
Herbaila’s Unsweetened Shredded Coconut is an excellent source of dietary fiber and beneficial fats. This 100% pure, all-natural coconut shreds have no added sugars or preservatives.
Key Features and Benefits:
- 100% Pure Coconut: Made from pure, dried coconut meat with no added sugars, preservatives, flavors, or other ingredients
- High in Fiber: Provides a good source of dietary fiber to support digestive and heart health
- Good Source of MCTs: Contains medium-chain triglycerides, a type of healthy fat that may aid weight management
- Kosher, Gluten-Free, Paleo-Friendly: Suitable for many diet types, including kosher, gluten-free, grain-free, and Paleo diets
- All-Natural Ingredient: Simply dried, shredded coconut – nothing artificial added
- Versatile Culinary Uses: Use as a topping, in recipes for baked goods, curries, granola and more
With its purity and nutrition, Herbaila’s unsweetened shredded coconut can be a tasty, versatile addition to a healthy diet and lifestyle.
Yupik Unsweetened Shredded Coconut
Yupik’s unsweetened shredded coconut flakes are 100% pure, non-GMO coconut shreds, tender in texture and floral in flavor. Great for snacking, baking, or adding to recipes.
Yupik’s Unsweetened Shredded Coconut delivers all the goodness of pure coconut meat in easy-to-use shreds. This wholesome ingredient has no added sugars or artificial flavors.
Key Features and Benefits:
- 100% Pure Coconut: Made simply from dried, shredded coconut flesh with no added ingredients
- Tender, Creamy Texture: Finely shredded shreds that are easy to incorporate into recipes
- Floral, Nutty Flavor: Delivers authentic flavor of fresh coconut meat
- Non-GMO Project Verified: Sourced from non-GMO coconuts
- Gluten-Free: Naturally gluten-free food, suitable for specialty diets
- Versatile Ingredient: Use as a topping, in baking, smoothies, granola, curries, and more
- Bulk Size: Generous 35.3 oz pouch provides value and convenience
With its purity, quality, and versatility, Yupik’s unsweetened shredded coconut brings natural flavor and nutrition to your kitchen.
Next Organics USDA Organic Dried Coconut
Next Organics’ dried coconut snacks feature certified organic, wholesome coconut sliced into bites. These single-ingredient, gluten-free coconut pieces make a delicious, nutritious on-the-go snack.
Next Organics’ USDA Organic Dried Coconut delivers the tasty goodness of coconut in a convenient, ready-to-eat form. These all-natural coconut slices are simply dried coconut meat, with no added ingredients.
Key Features and Benefits:
- USDA Organic Certified: Grown and processed to strict organic standards
- Single Ingredient: Just sliced, dried coconut flesh
- Gluten-Free: Suitable for gluten-free and many specialty diets
- On-the-Go Snack: Individual pouches are perfect for grabbing and going
- Curb Cravings: Satisfy sweet tooth with a wholesome, real-fruit snack
- Gifting: Multi-pack is ideal for care packages, holiday baskets, etc.
- Climate Pledge Friendly: Committed to sustainability best practices
With their organic purity and wholesome simplicity, Next Organics’ dried coconut slices let you snack confidently on delicious, nutritious coconut.
Next Organics USDA Organic Dried Coconut
Next Organics’ dried coconut strips are 100% organic, non-GMO coconut slivers with a naturally sweet flavor and tender crunch. Makes a delicious guilt-free snack or baking ingredient.
Next Organics’ USDA Organic Dried Coconut delivers the tasty goodness of pure coconut in thin, crunchy strips. This wholesome snack has no added sugars or preservatives.
Key Features and Benefits:
- 100% USDA Organic: Sourced from organic coconuts and processed per organic standards
- Tender and Crunchy: Thin slices with a satisfying, chewy texture
- Sweet Coconut Flavor: Naturally delicious taste of fresh coconut
- Non-GMO Project Verified: Made using non-GMO ingredients
- Climate Pledge Friendly: Sustainably sourced ingredient
- Healthy Snack: Provides natural energy and nutrition without empty calories
- Baking Ingredient: Use in recipes like granola bars, cookies, cakes and more
With its organic purity and crunch, Next Organics’ dried coconut makes snacking a delight.
Gold Emblem Sweetened Shredded Coconut
Gold Emblem’s sweetened shredded coconut delivers tasty, chewy coconut shreds bursting with tropical flavor. This satisfying snack melts in your mouth and makes it hard to stop at just one bite.
Gold Emblem’s Sweetened Shredded Coconut brings the essence of the tropics to your pantry. These tender coconut shreds are sweetened to perfection for snacking or using in recipes.
Key Features and Benefits:
- Sweet, Chewy Texture: Tender shreds soaked in sweet syrup for irresistible snacking
- Tropical Coconut Flavor: Bursting with the delicious flavor of fresh coconut
- Convenient Snack: Ready to eat handfuls straight from the bag
- Use in Baking: Also works nicely folded into cookies, cakes, granola, and more
- Quality Ingredients: Made with care from high-quality coconut
- Resealable Packaging: Ziptop bag keeps unused shreds fresh after opening
With its decadent sweetness and coconut essence, Gold Emblem’s sweetened shredded coconut delivers tasty bites of the tropics.
Yupik Organic Toasted Coconut Chips
Crispy, toasted organic coconut chips from Yupik. Vegan, non-GMO certified, and full of nutty coconut flavor.
Yupik’s Organic Toasted Coconut Chips offer a tasty, nutritious snack made from pure organic coconut. These vegan and non-GMO verified chips have been lightly roasted to enhance the natural sweetness of coconut.
- USDA Organic and non-GMO certified
- Roasted for nutty, mildly sweet flavor
- Crispy texture perfect for snacking
- Vegan and gluten-free
- No added sugar or preservatives
These toasted coconut chips from Yupik can be enjoyed by themselves as a snack, added to trail mixes, cereals and desserts, or used in recipes for a delicious coconut flavor. Their crispy texture and fresh taste make them a tasty addition to a healthy, balanced diet.
Jiva Organics Raw Coconut Chips
Unsweetened, crunchy coconut chips from Jiva Organics. Organic, non-GMO, vegan, paleo and keto-friendly.
Jiva Organics’ Raw Coconut Chips offer a delicious, wholesome snack made simply from organic coconut. These vegan, non-GMO chips have a satisfying crunch and pack all the nutrition of fresh coconut in an easy, shelf-stable form.
- USDA Organic and Non-GMO certified
- Naturally sweetened only by coconut
- Crispy texture perfect for snacking
- Vegan, paleo and keto-friendly
- No added sugar or preservatives
Crunchy and full of real coconut flavor, Jiva Organics’ coconut chips can be enjoyed straight from the bag or used to add tasty texture to trail mixes, cereals, salads and more. With no added sweeteners, these wholesome chips let the natural goodness of organic coconut shine through.
Yupik Organic Toasted Coconut Smiles
Crunchy, smile-shaped toasted coconut snacks from Yupik. Organic, non-GMO, and full of nutty coconut flavor.
Yupik’s Organic Toasted Coconut Smiles offer a delicious, wholesome snack made simply from organic coconut. These thin, smiley-shaped chips have been lightly roasted to bring out the natural sweetness of coconut.
- USDA Organic and non-GMO certified
- Lightly roasted for nutty, sweet flavor
- Fun, smiley shape for snacking
- Crispy texture and coconut crunch
- No added sugar or preservatives
Enjoy Yupik’s Toasted Coconut Smiles straight from the bag for a tasty, coconut-y crunch. Their light roast and smiley shape make them fun for kids and adults alike. Sprinkle them on yogurt, cereals and desserts or use in recipes for a sweet coconut flavor.
Bob's Red Mill Unsweetened Shredded Coconut
Delicious unsweetened and unsulfured shredded coconut from Bob’s Red Mill. Non-GMO, kosher, gluten-free and perfect for baking.
Bob’s Red Mill’s Unsweetened Shredded Coconut brings the fresh flavor and versatility of coconut to all your recipes. Gently shredded and never sweetened or sulfured, these wholesome coconut flakes are perfect for baking, making granola and trail mixes, or just enjoying straight from the bag.
- Non-GMO verified and gluten-free
- Unsweetened and unsulfured
- Delicious coconut flavor
- Kosher and vegan
- Made in the USA
With no added preservatives or sweeteners, Bob’s Red Mill’s shredded coconut lets the natural richness of coconut shine through. This versatile ingredient can be used in everything from macaroons and carrot cakes to lemon pies and German chocolate creations.
Uncovering the Unsung Hero: Dry Coconut’s Nutritional Odyssey
Dry coconut is often overlooked when it comes to discussions of healthy foods. However, this versatile ingredient actually packs an impressive nutritional punch. In this blog post, we’ll dive into the unique vitamins, minerals, and other nutrients found in dry coconut, debunk some common myths, provide tips for balanced consumption, explore potential health benefits, contrast misconceptions with scientific evidence, and share recipes to help bring this unsung hero into everyday cooking.
Uncovering the Nutritional Value of Dry Coconut
Introduction to Dry Coconut’s Nutritional Content
Many people are surprised to learn just how nutritious dry coconut truly is. While fresh coconut meat and coconut water have gained popularity in recent years as health foods, the dried version remains an underappreciated source of important nutrients.
Once the water has been removed and the coconut meat has been dried, the nutrients become concentrated into a dense, nutrition-packed ingredient. The vitamins, minerals, fiber, healthy fats, and other beneficial compounds found in dry coconut can play a key role in supporting overall wellness.
Key Vitamins and Minerals in Dry Coconut
Manganese: The Mighty Mineral
One of the standout nutrients in dry coconut is manganese. Just a single cup of shredded dried coconut contains over 300% of the recommended daily intake for this essential trace mineral.
Manganese plays a vital role in bone health, blood sugar regulation, metabolism, and antioxidant protection. Many Americans do not get enough manganese in their diets, so dry coconut can be an excellent way to avoid deficiencies.
Copper: Essential for Overall Health
In addition to manganese, dry coconut is high in copper. One cup of shredded coconut provides around 90% of the recommended daily copper needs.
Copper allows the body to properly use iron, supports immune function, keeps nerves and blood vessels healthy, and aids in collagen production. Dry coconut is one of the richest dietary sources of this critical mineral.
Selenium: A Powerful Antioxidant
The trace mineral selenium is also found in abundance in dry coconut. Just 30 grams of this dried fruit supplies over 30% of the selenium you need each day.
Selenium helps regulate thyroid hormones, stimulates immune response, and acts as a powerful antioxidant to protect cells from damage. Most people consume adequate amounts, but dry coconut can help prevent deficiencies.
B Vitamins: Vital for Energy Production
In addition to minerals, dry coconut contains several important B vitamins. These include riboflavin, niacin, pantothenic acid, pyridoxine, and folate.
B vitamins help the body convert food into cellular energy, support skin and nerve health, produce red blood cells, and perform other essential functions. Dry coconut delivers a spectrum of these vital nutrients.
Debunking Myths About Dry Coconut
Practical Tips for Balanced Consumption
With all of its nutritional virtues, it may be tempting to consume large amounts of dry coconut. However, balance and moderation are key when incorporating this food into your diet.
Here are some tips for keeping your dry coconut intake in check:
Enjoy 1-2 tablespoons of shredded or flaked coconut per day
Add a light sprinkle of coconut flakes onto oatmeal, yogurt, baked goods, etc.
Mix a few tablespoons of shredded coconut into smoothies or protein shakes
Using dry coconut to add texture, flavor, and nutrition rather than eating spoonfuls outright can help prevent overdoing it on the calories and saturated fat.
Addressing Saturated Fat Concerns
Incorporating Dry Coconut into Daily Diets
Like most nuts and seeds, dry coconut is high in fat and calories. But the key is incorporating it into balanced diets in moderation.
By sprinkling on a bit of dry coconut instead of pouring on a whole cup, you can take advantage of the nutrients while keeping fat and calorie counts under control.
Creative ways to add small amounts include:
Tossing into homemade trail mixes or granola
Mixing into muffin, pancake, or waffle batters
Using as a crunchy topping for oatmeal or yogurt
With just a tablespoon or two per serving, you can get beneficial nutrients without overdoing the calories.
Balancing Fat Intake with Nutrient Benefits
It’s true that dry coconut is high in saturated fat. However, its impressive lineup of vitamins, minerals, and antioxidants can outweigh potential negatives when consumed in moderation.
The rich supply of manganese, copper, selenium and other nutrients are linked to health defenses that saturated fats do not provide.
By keeping servings small yet frequent, you can get beneficial nutrients from dry coconut without going overboard on overall fat consumption.
Exploring Health Benefits of Dry Coconut
Preventing Mineral Deficiencies
Dry coconut is prized for its abundant supply of trace minerals that many people lack, including manganese, copper, and selenium. Getting enough of these micronutrients is key for overall wellness.
Incorporating just small amounts of this dried fruit into your diet can help fill common nutritional gaps left by modern diets. Just a pinch can get you closer to recommended intakes for minerals that play pivotal roles.
Supporting Body Functions
Enhancing Bone Health
The high manganese levels in dry coconut play an especially key role in bone health. Manganese allows optimal calcium absorption and is vital for bone metabolism and skeletal integrity.
Getting enough manganese along with calcium and vitamin D through dry coconut and other sources can contribute to proper bone density and strength.
Boosting Immune System
Dry coconut is rich in copper and selenium, both of which help shore up immune defenses against pathogens, viruses, and chronic illness.
Copper allows white blood cells and antioxidants to properly function, while selenium supports antibody response. Enjoying this dried fruit may strengthen resilience.
Improving Skin and Hair Health
The spectrum of B vitamins in dry coconut helps the body produce collagen, melanin, and hemoglobin. This supports healthy skin, nails, and hair.
The copper in dry coconut also aids collagen production. Small servings can therefore contribute to vibrant complexions and locks.
Common
Common Misconceptions vs. Scientific Evidence
Contrasting Myths with Facts
Despite its stellar nutritional profile, dry coconut is still plagued by many misconceptions. It’s often claimed to be unhealthy, dangerous, or nothing more than empty calories.
However, current scientific research debunks these myths and reveals the truth about dry coconut and health:
Highlighting Scientific Studies
Myth: Dry Coconut is Unhealthy Due to High Fat Content
It’s true that around 85% of dry coconut’s calories come from fat. But the unique saturated fats in coconut metabolize differently than animal fats. Population studies link coconut consumption to lower cardiovascular disease risk.
Additionally, the fat content is outweighed by dry coconut’s dense nutrients. The vitamins, minerals, fiber and antioxidants boost wellness defenses in many ways that saturated fats do not.
Fact: Nutrient-Rich Benefits Outweigh Fat Concerns
Overall, current research suggests dry coconut’s nutrients have protective effects against the potential negatives of saturated fats. The manganese, copper, selenium and more appear to improve health markers.
As long as servings are kept small, dry coconut provides a wealth of nutrition to outweigh worries over fat and calories.
Embracing Dry Coconut in Everyday Cooking
Culinary Versatility of Dry Coconut
With all its nutritional virtues, it’s time to embrace dry coconut as a versatile, health-supportive ingredient rather than just an occasional baking add-in.
A sprinkle of shredded or flaked coconut can add flavor, texture, visual appeal, and nutrition to all types of savory dishes and sweet treats. You can incorporate it into everything from oatmeal to stir-fries to yogurt parfaits.
Keep a bag of unsweetened coconut flakes or shreds on hand to upgrade meals and snacks throughout the week.
Recipes and Meal Ideas
Coconut as Vegan Substitute
For vegans/vegetarians, dry coconut is a perfect substitute for dairy-based ingredients. Mix shredded coconut into grain bowls instead of cheese or make coconut milk-based smoothies and desserts.
You can also use coconut oil for cooking instead of butter. Coconut aminos work anywhere you’d typically use soy sauce.
Incorporating Dry Coconut in Various Cuisines
In addition to vegan substitutions, dry coconut seamlessly incorporates into all types of cuisines:
Stir a spoonful into Asian curries, noodles, and stir-fries
Mix into the batter for Mexican fish tacos or flautas
Use as a crunchy topping for Hawaiian poke bowls
Blend into African stews and tagines
With a bit of creativity, dry coconut can add flavor and nutrition across the culinary spectrum.
Conclusion: Rethinking Dry Coconut’s Place in Your Diet
Encouraging Reconsideration of Dry Coconut
While fresh coconut gets all the superfood hype lately, dry coconut deserves just as much attention. If you overlook it as just an ingredient for baking, it’s time to reconsider.
An ounce a day provides a wealth of vitamins, minerals, fiber and healthy fats to balance diets and support wellness in many ways. Don’t underestimate the nutrition within this unsung hero.
Promoting Balanced and Informed Consumption
Despite concerns over saturated fat content, current research suggests dry coconut’s nutritional virtues outweigh potential negatives. Manganese, copper, selenium and more appear protective.By keeping servings small and enjoying dry coconut as part of varied, whole foods-based diets, you can reap antioxidant, anti-inflammatory and other wellness benefits.
Hopefully this nutritional odyssey has unveiled dry coconut as far more than just a baking staple. Instead, view it as a versatile ingredient that brings the tropics’ nourishing bounty to everyday meals and snacks in balanced ways.
