Nuts, coconut meat, dried (desiccated), creamed

Desiccated coconut refers to the dried, finely grated white flesh of mature coconuts (Cocos nucifera), which are drupes rather than true nuts botanically. The coconut palm is thought to have originated in the Indo‑Pacific region and spread throughout the tropics via humans and oceanic currents. Mature coconuts develop thick, white edible meat inside the hard shell; this flesh is rich in fats, fiber, and minerals. To produce desiccated coconut, freshly harvested kernels are washed, grated, and dried to remove most moisture. This process not only stabilizes the product for extended storage but also concentrates its nutrients and flavor, making it ideal for culinary uses. The term “creamed” in this context typically refers to desiccated coconut with a slightly finer texture and higher fat content compared to coarser shredded forms, often used in confectionery and sauces. Varieties on the market include finely ground, medium shred, and coarse shred forms, each suited to specific recipe types. The dried product may be sold sweetened or unsweetened; however, the creamed form is generally unsweetened, preserving its natural coconut flavor. Coconut cultivation thrives in tropical climates with abundant rainfall and sandy soils. The palm can reach heights of over 30 meters and begins fruiting within 3–6 years of planting. Each palm can produce 50–100 fruits annually. Mature coconuts are typically processed within days of harvest to prevent spoilage of the high‑fat meat. Desiccated coconut emerged as a preserved ingredient for long‑term storage and transport before refrigeration — a vital culinary staple in regions without extensive cold chain infrastructure. In the West, it became popular in baking and desserts during colonial trade expansion, evolving from a luxury to a pantry staple. The “creamed” texture of desiccated coconut offers a richer mouthfeel in recipes, especially in traditional dishes like coconut macaroons, curries in Southeast Asia, and Caribbean desserts. Its versatility extends from baked goods to savory curries, blended coconut milk preparations, and snacks. Because the drying removes water, desiccated coconut stores well for months without refrigeration when kept dry and sealed. (The USDA database classifies this product as FDC ID 168585.)

The nutrient composition of desiccated coconut meat highlights its role as an energy‑dense ingredient. A 28g (1 ounce) serving provides around 194 calories, with most energy coming from fat — predominantly saturated fatty acids. Saturated fat accounts for roughly 17.4g per ounce, representing a high proportion of the total fat content. Coconut fats are distinctive because they contain medium‑chain fatty acids, such as lauric acid, which are metabolized differently than long‑chain fats, rapidly transported to the liver for energy rather than storage. However, the excessive saturated fat content still warrants moderation for individuals managing cardiovascular risk. Protein content is modest, around 1.5g per ounce, contributing essential amino acids in small amounts, while carbohydrates are low at approximately 6.1g per ounce. Some databases note a significant dietary fiber component for less processed dry coconuts, often ≈4–5g per ounce in unsweetened dried forms, although specific fiber data in creamed variants may be missing. Organic minerals stand out: potassium (≈156.5mg), iron (≈0.95mg), magnesium, and trace elements such as zinc, copper, and manganese appear in meaningful quantities. Manganese, for example, may reach high proportions of daily needs per 100g in other coconut analyses, underscoring coconut’s value as a mineral source. Beyond macronutrients, desiccated coconut contains minimal vitamins; vitamin C, B‑vitamins, and others appear in trace amounts. Compared to raw coconut meat, drying increases fat concentration per weight, since water is removed. Compared to other nuts and seeds, coconut is much higher in saturated fats and lower in protein and unsaturated fats. For example, almonds or walnuts offer higher protein and unsaturated fat ratios, while desiccated coconut provides concentrated energy and unique fatty acid profiles. Because of its high energy density, desiccated coconut can be a useful component in high‑calorie diets or energy bars but should be balanced with vegetables and lean proteins for overall diet quality.

Source: USDA FoodData Central (FDC ID: 168585)