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Dried coconut

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Dried coconut

Also known as: Dừa sấy · Desserts, sweets & fruit · 20 g serving · no cooking time listed

Enjoy in moderation

Dừa sấy 20g (1 nắm) ~130 kcal; béo 12g, bão hòa 10.5g.

Lời khuyên: 1 nắm. Khác cơm dừa tươi, nước dừa và mứt dừa. Mỡ máu hạn chế vừa.

71 kcal per serving

Protein 0.7 g · Carbs 3.0 g · Fat 6.7 g · Fibre 1.8 g · Sugars 1.3 g · Sodium 4.0 mg

Where the calories come from

Where the calories come fromCalories: 4% protein, 16% carbohydrate, 80% fat. 71 kcal total.71kcal / serving
  • Protein0.67 g · 4%
  • Carbohydrate3.04 g · 16%
  • Fat6.7 g · 80%

Estimated, per 20 g serving.

Daily Value at a glance

Protein1 % % Daily Value
Fibre6 % % Daily Value
Sodium0 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 20 g Estimated

NutrientAmount% Daily Value
Energy70.8 kcal4%
Protein0.7 g1%
Carbohydrate3.0 g1%
of which net carbs (carbs minus fibre)1.2 g—
of which sugars1.2 g—
of which added sugars0.0 g0%
Fat6.7 g9%
of which saturated fat5.9 g30%
Fibre1.8 g6%
Sodium4.0 mg0%
Where the calories come from
Protein 4% · Carbohydrate 17% · Fat 85% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C0.7 mg1%
Niacin (B3)0.1 mg1%
Folate (B9)5.2 µg1%
Calcium2.8 mg0%
Iron0.5 mg3%
Magnesium6.4 mg2%
Phosphorus22.6 mg2%
Potassium71.2 mg2%
Zinc0.2 mg2%
Selenium2.0 µg4%
Copper0.1 mg11%
Manganese0.3 mg13%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 20 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingManganese: 13 %; Copper: 11 %; Selenium: 4 %; Iron: 3 %; Magnesium: 2 %; Phosphorus: 2 %Manganese13 %Copper11 %Selenium4 %Iron3 %Magnesium2 %Phosphorus2 %
Health scoreHealth score 68 out of 100, rated Good.68/ 100
Good

Health score

68 / 100 · Good

Formula: protective index 68 + NOVA 2 adjustment (+0) + overall level (watch → +0) = 68, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy354.0 kcal18%
Protein3.3 g7%
Carbohydrate15.2 g6%
of which net carbs (carbs minus fibre)6.2 g—
of which sugars6.2 g—
of which added sugars0.0 g0%
Fat33.5 g43%
of which saturated fat29.7 g149%
Fibre9.0 g32%
Sodium20.0 mg1%
Where the calories come from
Protein 4% · Carbohydrate 17% · Fat 85% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C3.3 mg4%
Vitamin E0.2 mg1%
Vitamin K0.2 µg0%
Thiamin (B1)0.1 mg8%
Niacin (B3)0.5 mg3%
Vitamin B60.1 mg6%
Folate (B9)26.0 µg7%
Calcium14.0 mg1%
Iron2.4 mg13%
Magnesium32.0 mg8%
Phosphorus113.0 mg9%
Potassium356.0 mg8%
Zinc1.1 mg10%
Selenium10.1 µg18%
Copper0.4 mg44%
Manganese1.5 mg65%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar
  • Keto

Ingredients

  • Dừa — 20 g

How it is made

dry

Sấy. Khác cơm dừa tươi.

Good to know

What is good

  • Xơ 3.2g, tiện
  • Khẩu phần nắm rõ

Watch out for

  • Bão hòa 10.5g
  • 130 kcal/nắm

Healthier swaps

Portion sizes

  • Piece — 20 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

71 kcal per 20 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 17 min17 min
Running (steady run, 8 MET)≈ 7 min7 min
Cycling (moderate pace, 6 MET)≈ 10 min10 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-18 · Verified by rule-engine-v2 · Basis: estimated-serve

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