BAKER'S UNSWEETENED COCONUT, UNSWEETENED scores 60/100 (Good) due to its high fiber content, though this is balanced by a significant amount of saturated fat.
BAKER'S UNSWEETENED COCONUT has a FoodScore of 60/100.
It provides 14.29g of fiber per 100g, contributing positively to its score.
A notable concern is its high saturated fat content, at 57.07g per 100g.
This product is a NOVA class 2 processed culinary ingredient.
Use in moderation due to its calorie and fat density.
Scores +18 points above the other category average (42/100 across 979 foods).
Fiber
14.29g
51% of Daily Value
Protein
7.14g
14% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
36mg
2% of Daily Value
+
What it brings to the table
Fiber (14.3g)+12
Protein (7.1g)+3
Micronutrients (Iron)+2
Minimally processed (NOVA 2)+8
−
What holds it back
Saturated fat (57.1g)-15
Why it scores 60
BAKER'S UNSWEETENED COCONUT, UNSWEETENED achieves a FoodScore of 60 out of 100, placing it in the 'Good' category. This score is primarily driven by its nutritional composition. The product receives significant bonuses for its high fiber content, providing 14.29g per 100g, which is a substantial amount. It also gains points for its protein content, with 7.14g per 100g, and for specific micronutrients, particularly its iron content of 3.57mg (20% DV). As a NOVA class 2 food, it is considered a processed culinary ingredient, which also contributes positively to its score. However, a major penalty is applied due to its very high saturated fat content, which stands at 57.07g per 100g. Compared to generic unsweetened coconut, BAKER'S performs similarly, as the primary nutritional drivers are inherent to coconut itself. The inclusion of sodium metabisulfite is noted, but it does not significantly impact the nutritional score.
Health benefits
What the nutrients in baker's unsweetened coconut, unsweetened actually do for you, grounded in established dietary science.
Supports Digestive Health
This unsweetened coconut product is a good source of dietary fiber, providing 14.29g per 100g. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and helping to prevent constipation. Incorporating fiber-rich foods like BAKER'S UNSWEETENED COCONUT into your diet can contribute to overall gut health and satiety, which may help with weight management by promoting a feeling of fullness.
Provides Essential Minerals
BAKER'S UNSWEETENED COCONUT contributes to your intake of certain essential minerals, most notably iron. With 3.57mg of iron per 100g, this product provides 20% of the Daily Value. Iron is vital for oxygen transport in the blood and energy production. While not a primary source of all micronutrients, its contribution to iron intake can be beneficial, especially for individuals who may need to increase their iron consumption.
Source of Healthy Fats (in moderation)
Coconut contains fats, including medium-chain triglycerides (MCTs), which are metabolized differently than other fats. While this product is high in saturated fat, some of these fats are MCTs. When consumed in appropriate portions, the fats in BAKER'S UNSWEETENED COCONUT can provide a concentrated source of energy. It's important to balance this with other fat sources in a varied diet.
BAKER'S UNSWEETENED COCONUT, UNSWEETENED scores 60/100 (Good) due to its high fiber content, though this is balanced by a significant amount of saturated fat.
How to eat it
Unsweetened shredded coconut is commonly used in baking, cooking, and as a topping. It adds texture and a distinct flavor to both sweet and savory dishes. A typical portion size is around 1/3 cup, which is 30g.
Use BAKER'S UNSWEETENED COCONUT as a topping for oatmeal or yogurt to add fiber and healthy fats.
Incorporate it into homemade granola or energy bites for added texture and flavor without extra sugar.
Blend a small amount into smoothies for a creamy consistency and tropical note.
Toast lightly in a dry pan to enhance its flavor before adding to salads or curries.
Remember to measure portions due to its calorie and fat density, especially when adding to recipes.
Things to keep in mind
This product contains sodium metabisulfite, a common preservative used to retain whiteness and prevent spoilage. While generally recognized as safe, some individuals, particularly those with asthma or sulfite sensitivity, may experience adverse reactions such as allergic-type symptoms. The product is derived from coconut, which is classified as a tree nut allergen. Individuals with tree nut allergies should exercise caution. Given its high saturated fat content, those monitoring their fat intake should consume this product in moderation.
BAKER'S UNSWEETENED COCONUT has a FoodScore of 60/100, indicating it can be part of a balanced diet. It is a good source of fiber and iron, but it is also very high in saturated fat. Moderation is key to incorporating it healthily into your eating pattern.
How does BAKER'S UNSWEETENED COCONUT compare to other brands?
Compared to generic unsweetened shredded coconut, BAKER'S UNSWEETENED COCONUT is nutritionally similar. Most unsweetened coconut products, such as those from Bob's Red Mill or Anthony's Goods, will have comparable macro and micronutrient profiles, with the primary differences often being in texture or shred size.
What is sodium metabisulfite and why is it in this product?
Sodium metabisulfite is a food additive used as a preservative and antioxidant. In BAKER'S UNSWEETENED COCONUT, it is specifically added to help retain the coconut's white color and prevent discoloration over time. It does not contribute to the nutritional value.
What is a reasonable portion size for unsweetened coconut?
A typical serving size for unsweetened coconut is 1/3 cup (30g). Due to its high calorie and fat density, it's advisable to stick to this portion size, especially if you are managing your calorie or fat intake. Using it as a garnish rather than a primary ingredient can help with portion control.
Can I use BAKER'S UNSWEETENED COCONUT in savory dishes?
Yes, unsweetened coconut can be a versatile ingredient in savory dishes. It adds a subtle sweetness and texture to curries, stews, and even some grain bowls. Toasting it beforehand can enhance its nutty flavor, making it a good complement to various cuisines.