Coconut products are becoming ever popular when it comes to baking, cooking, and decorating dishes, in particular unsulfured coconut. So what is unsulfured coconut, and what are the benefits of eating it?
Unsulfured coconut is coconut that has been produced without the use of sulfur dioxide. Sulfur dioxide is used as a preservative in the manufacturing process of many food items to prevent dried food from going brown – unsulfured food products are generally preferred by those looking to watch their sugar intake as food without preservatives tends to contain less sugar. Unsulfured coconut is therefore often used as a healthier alternative to sweetened coconut/desiccated coconut.
So what else do we know about unsulfured coconut? There is a lot of information out there about unsulfured coconut and its uses, so we’ve collated everything you need to know about unsulfured coconut in this concise help guide so it’s all in one place. Continue reading to find out more!
Unsulfured Coconut Nutritional Information
Unsulfured coconut is generally considered to be nutritionally good for you, however, it’s important to analyze the details when determining its health benefits.
Here is a brief data table displaying the nutritional information regarding unsulfured coconut:
| Per 1 Cup Serving | Unsulfured Coconut |
Calories | 400 |
Total Fat | 32g |
Carbohydrates | 20g |
Vegan? | Yes |
Keto Friendly? | Yes |
Allergens? | Tree Nuts (Coconut) |
Gluten Free? | Yes |
Unsulfured Coconut vs. Sulfured Coconut
Unsulfured coconut is quite different nutritionally to sulfured coconut. We’ve included a nutritional table below, which shows that sulfured coconut has over three times the calories when compared to unsulfured coconut, and considerably more fat content.
It is however lower in carbohydrates, with 12.8g per 1 cup serving vs. 20g per 1 cup serving of unsulfured coconut.
Both options are keto-friendly, vegan, and contain allergens of tree nuts (coconut). Sulfured coconut can be produced in factories that produce food containing gluten and other allergens, however this could also be said for unsulfured coconut depending on the brand and where it’s produced.
| Per 1 Cup Serving | Unsulfured Coconut | Sulfured Coconut |
Calories | 400 | 1320 |
Total Fat | 32g | 126.6g |
Carbohydrates | 20g | 12.8g |
Vegan? | Yes | Yes |
Keto Friendly? | Yes | Yes |
Allergens? | Tree Nuts (Coconut) | Tree Nuts (Coconut) |
Gluten Free? | Yes | Yes, however can be produced in factories with food containing gluten |
How Unsulfured Coconut is Made
Unsulfured coconut is made using the white flesh of the coconut fruit. It is then dried out and often desiccated/shredded for easier use.
Note: The difference between desiccated and shredded coconut is that desiccated is ground fine while shredded is longer strips. For simplicity, we’ll use “desiccated” to mean either version for the rest of this article.
Differing from normal desiccated coconut, sulfur dioxide is not used in the manufacturing process when making unsulfured coconut. Sulfur dioxide is a gas that is used to preserve dried fruit products, and is typically used when manufacturing coconut food items such as shredded/desiccated coconut.
Unsulfured coconut is therefore considered a healthier option due to the fact that sulfur dioxide hasn’t been used, and subsequently does not contain unhealthy preservatives.
Pro tip: You can also easily make desiccated coconut at home!
Typical Uses of Unsulfured Coconut
There are many uses for unsulfured coconut. Some people like to eat them on their own as a good source of fiber, but they’re predominantly used in the baking and manufacturing of cakes/sweet goods.
People like to use unsulfured coconut when baking because it’s a healthy way of sweetening up a recipe without adding lots of sugar. Baked goods that could contain unsulfured coconut include muffins, cakes, macaroons, and cookies.
Uses also range to truffles and even ice pops. You can even sprinkle some unsulfured coconut on top of your cereal/granola to give your breakfast a hint of sweetness and coconut flavor.
While the majority of dishes are for those with a sweet tooth, savory examples include curries, soups, and salads, providing a nutty taste and making sauces extra creamy. Another example is using it as a topper in this coconut chicken recipe.
FAQs
Unsulfured coconut typically raises a lot of questions; here are some of the most frequently asked questions to help you learn more about unsulfured coconut and how it can be used.
As the name would suggest, unsulfured coconut tastes like coconut! It generally has a milky, almost nutty taste, and is instantly refreshing on your taste buds.
Where it is typically dried before being desiccated/shredded, unsulfured coconut tends to have a crispy, meaty texture that isn’t too moist or too dehydrated.
Unsulfured coconut is considered to be better for you than traditional coconut products as it has not been preserved using the preservative sulfur dioxide. Typically, food products that contain preservatives are higher in sugar and are therefore considered unhealthier alternatives to products that do not contain preservatives.
Coconut usually contains healthy minerals including iron, selenium, phosphorus, zinc, and many others, providing you with many vitamins and minerals that are good for your body. Unsulfured coconut also tends to be unsweetened, providing extra health benefits as it isn’t a product that’s high in artificial sugars.
Substitutes for unsulfured coconut (and vice versa) vary depending on whether you want to substitute coconut altogether or are just looking for a similar alternative.
Similar alternatives to unsulfured coconut include shredded/desiccated coconut, as the main difference is that shredded/desiccated will have been preserved using sulfur dioxide. You could also use coconut milk/water to provide a coconut taste without the use of unsulfured coconut.
If you’re looking to substitute coconut entirely, the best alternatives include chopped brazil nuts/macadamia nuts as these will provide a nutty taste without the use of coconut, coconut extract to mimic the flavor of coconut, or even grated white chocolate to give the effect of unsulfured coconut grated on baked goods as decoration.
While unsulfured coconut doesn’t contain preservatives, it can still last a long time before going bad.
Providing that you keep it in an air-tight container away from direct sunlight, unsulfured coconut should last up to 12 months before going bad.
Unsulfured coconut will not turn brown if stored correctly. It’s best to seal it after each use and keep it stored in a cool, dry place such as your kitchen cupboard.
If left unsealed it will turn brown more quickly. We wouldn’t recommend eating unsulfured coconut if it changes in color.
Unsulfured coconut is different from traditional desiccated or shredded coconut as desiccated coconut is typically preserved using sulfur dioxide.
Sulfur dioxide is generally added in the production process of desiccated to prevent the fruit from spoiling and going brown in color. Unsulfured coconut does not involve sulfur dioxide in its production process, therefore containing fewer preservatives and often being considered the healthier of the two.
Unsulfured coconut is generally a low-calorie option, as it is usually unsweetened and contains low amounts of fat and carbohydrates.
A typical serving size of 15g (1/3rd of a cup) contains 100 calories, 8g of fat, and 5g of carbohydrates, making unsulfured coconut a low-calorie snack and a healthy alternative to sweetened coconut. As it’s high in fiber you won’t require a lot of unsulfured coconut to feel full.
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