FiberUp
Shredded Coconut
Fruit

How much fiber is in shredded coconut?

Shredded Coconut has 1.8 g of fiber per 2 tbsp (15 g). That is 6% of the daily value and a moderate amount for a fruit.

1.8g
per 2 tbsp
12g
per 100 g
6%
daily value
#32of 39
fruits

Soluble vs insoluble

Soluble 0.2g 11% Insoluble 1.6g 89%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About shredded coconut and fiber

Two tablespoons of shredded coconut provide 1.8 grams of fiber, almost entirely insoluble. Unsweetened versions have the same fiber without the added sugar.

Counts toward plant diversityLow FODMAP at this serving

How shredded coconut compares to other fruits

Per typical serving. The highest fruit in the database is raspberries at 8 g.

FoodServingFiberPer 100 g% DV
Dried Mango1/4 cup2 g5 g7%
Grapefruit1/2 medium2 g1.6 g7%
Plum2 small1.8 g1.4 g6%
Shredded Coconut2 tbsp1.8 g12 g6%
Raisins1/4 cup1.5 g3.7 g5%
Apricots2 fresh1.4 g2 g5%
Cantaloupe1 cup cubed1.4 g0.9 g5%

All 39 fruits ranked by fiber

Servings to reach a daily goal

14×

servings of shredded coconut to reach 25 g, the adequate intake for adult women

22×

servings of shredded coconut to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for shredded coconut

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA descriptionFiber / 100 gSolubleInsoluble
Nuts, coconut meat, dried (desiccated), sweetened, shredded4.5 g––

Frequently asked questions

How much fiber is in shredded coconut?
2 tbsp of shredded coconut, about 15 grams, contains 1.8 grams of dietary fiber. That is 12 grams of fiber per 100 grams and 6% of the 28 gram daily value.
Is shredded coconut high in fiber?
Not especially. Shredded Coconut has 1.8 g per serving, which ranks 32 of 39 fruits in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.
Is the fiber in shredded coconut soluble or insoluble?
About 11% of the fiber in shredded coconut is soluble (0.2 g) and 89% is insoluble (1.6 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.
How many servings of shredded coconut would reach a daily fiber goal?
It would take about 14 servings to reach 25 g (the adequate intake for adult women) and 22 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.