Seeds & nuts
How much fiber is in coconut (unsweetened dried)?
4.6 g
of fiber in 1 oz of coconut (unsweetened dried) (28 g). That is a good amount: 12% of a man’s daily target (38 g) and 18% of a woman’s (25 g).
How it compares
Coconut, unsweetened dried ranks #2 of 20 seeds & nuts and #71 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Chia seeds | 2 tbsp (24 g) | 8.3 g |
| Coconut, unsweetened dried | 1 oz (28 g) | 4.6 g |
| Flaxseed, ground | 2 tbsp (14 g) | 3.8 g |
| Almonds | 1 oz (23 nuts) (28 g) | 3.5 g |
| Almond butter | 2 tbsp (32 g) | 3.3 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Chia seeds | 2 tbsp (24 g) | 8.3 g |
Getting to your daily target
You would need about 5.4 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in coconut (unsweetened dried)?
1 oz of coconut (unsweetened dried) (28 g) contains 4.6 g of dietary fiber, according to USDA data. 100 g contains 16.3 g.
Is coconut high in fiber?
Good source of fiber. One serving gives 16% of the 28 g Daily Value used on US food labels. It ranks #2 of 20 seeds & nuts in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 12108: “Nuts, coconut meat, dried (desiccated), not sweetened”. Fiber, total dietary: 16.3 g per 100 g. Serving weight 28 g. How we calculate.