Coconut Cookies Nutrition Facts: Calories, Sugar, Fat & Health Benefits Explained

Coconut cookies are a delightful treat that combines tropical flavor with crunchy texture — perfect for tea time, desserts, or snacks. Understanding coconut cookies nutrition facts, including calories per cookie, macronutrient balance, and micronutrient content, helps you make healthier choices while enjoying your favorite baked goods. In this article, you’ll discover detailed data on coconut cookies calories per 100g, nutrition breakdown by brand, and the differences between homemade and packaged coconut cookies. Whether you’re tracking calories, managing your diet, or simply curious about what’s in your cookie jar, this guide provides a comprehensive, evidence-based breakdown of coconut cookies’ nutritional profile.

Coconut Cookies Nutrition Facts per 100g

Per 100 grams, coconut cookies typically contain 480–520 calories, depending on the recipe and ingredients used. On average, they provide around 28–30 grams of fat, 55–60 grams of carbohydrates, and 4–6 grams of protein. The primary fat source comes from coconut and butter, both of which are rich in saturated fats. However, these fats also offer medium-chain triglycerides (MCTs), which may support energy metabolism. Store-bought varieties often include preservatives and additional sugars, slightly increasing their calorie content. Homemade versions, especially those made with less sugar or whole-grain flour, tend to have a more favorable nutrient balance.

(*Based on a 2,000-calorie diet.)

Coconut Cookies Nutrition Facts per Cookie

A single coconut cookie (20g) provides approximately 100 calories, depending on its size and ingredient composition. It usually contains around 6g of fat, 8g of carbs, and 1g of protein. Cookies made with coconut oil instead of butter may offer a cleaner fat profile with fewer trans fats. When eaten in moderation — such as one or two cookies per serving — they can fit into most balanced diets.

Tip: Pair your cookie with black coffee or green tea for a lower-sugar snack option that doesn’t spike blood sugar levels quickly.

Coconut Cookies Nutrition Breakdown by Brand and Recipe

Nutritional content can vary widely between brands and homemade recipes. Below is a general comparison:

Homemade recipes allow better control over sugar and fat content, while commercial brands often add refined sugars and stabilizers that raise calorie density.

Packaged vs Homemade Coconut Cookies Nutrition Facts

Packaged coconut cookies tend to be higher in sugar and sodium, while homemade versions can be adjusted for healthier outcomes. Packaged cookies often include palm oil or hydrogenated fats, increasing trans fat content. Homemade cookies made with desiccated coconut, whole-wheat flour, and natural sweeteners like honey or coconut sugar can improve fiber content and lower the glycemic index.

Calories in Coconut Cookies

The calorie content in coconut cookies largely depends on ingredients and portion size. The average range is 480–520 kcal per 100g, or 90–110 kcal per cookie. The main contributors to calories are fat and sugar. Coconut oil, butter, and desiccated coconut increase energy density, while flour and sugar provide carbohydrates.

Why Calories in Coconut Cookies Vary by Recipe

• Coconut oil vs butter: Coconut oil has fewer trans fats.
• Flour type: Almond or oat flour increases fiber and lowers net carbs.
• Sweeteners: Using honey or erythritol can reduce sugar calories.
• Add-ins: Chocolate chips and nuts significantly raise total calories.

Macronutrients in Coconut Cookies

Total Fat in Coconut Cookies Nutrition

Coconut cookies are high in fat — approximately 28–30g per 100g, mainly saturated. However, the MCTs in coconut fat can support energy and metabolism. Replacing butter with coconut oil may lower cholesterol-raising effects.

Carbohydrates and Sugars

These cookies contain 50–60g of carbs per 100g, with 20–30g sugars. Using coconut sugar or monk fruit can lower the glycemic impact.

Protein and Fiber

Each 100g serving offers about 4–6g protein and 3g fiber. Almond flour or oats can increase these values, improving satiety and digestive benefits.

Micronutrients in Coconut Cookies

Coconut cookies contain small but meaningful amounts of iron, calcium, potassium, and vitamin E. They’re not a significant source of vitamins, but the presence of natural coconut contributes trace minerals beneficial for muscle and bone health.

Ingredients Impact on Coconut Cookies Nutrition

Effect of Coconut Type

Using fresh grated coconut adds moisture and fiber, while desiccated coconut increases fat content and calories.

Effect of Sugar Type

Refined white sugar spikes calories and blood sugar; alternatives like coconut sugar or stevia are lower-glycemic.

Effect of Fat Source

Butter enhances flavor but raises saturated fat. Coconut oil offers healthier MCTs; olive oil provides unsaturated fats.

Effect of Flour Type

Whole-grain or almond flour boosts fiber and protein compared to refined white flour.

Add-ins

Dark chocolate, nuts, or oats can enhance nutrition but raise calorie density.

Special Diet Variants and Nutrition

Health Impact of Coconut Cookies Nutrition

Are Coconut Cookies Healthy?

In moderation, yes. Their fats can provide quick energy, and homemade versions offer better nutritional profiles. However, overconsumption may contribute to weight gain due to high calorie density.

Weight Management and Blood Sugar

Coconut cookies’ high fat and sugar can spike calories quickly. Diabetics or calorie-conscious individuals should opt for low-sugar, high-fiber versions.

Heart Health

Coconut-based fats are largely saturated, which may impact cholesterol if consumed excessively. Moderation is key.

How to Make Healthier Coconut Cookies

Ingredient Swaps

• Replace sugar with monk fruit or erythritol

• Use almond flour instead of white flour

• Substitute coconut oil for butter

Baking Tips

• Reduce sugar by 25% without affecting texture

• Add oats for fiber

• Bake at lower temperature to retain nutrients

Example Healthier Recipe:

• 1 cup desiccated coconut

• ½ cup almond flour

• ¼ cup erythritol

• 1 egg

• 2 tbsp coconut oil

Each cookie (~20g) = 85 kcal, 5g fat, 3g carbs, 2g protein.

Storage and Nutritional Changes

Coconut cookies maintain most nutrients if stored properly. However, extended storage can reduce moisture and slightly degrade vitamin E. Keep in airtight containers for up to 2 weeks at room temperature or 1 month refrigerated.

Coconut Cookies Nutrition for Meal Planning

Tracking calories from coconut cookies helps maintain a balanced diet. Fitness enthusiasts often log cookies as part of snack calories, not meals. For weight management, limit intake to 1–2 cookies per day and offset with fiber-rich foods like fruit or yogurt.

Coconut Cookies Nutrition Data and Tables

Frequently Asked Questions (FAQs)

How many calories are in coconut cookies?
Around 90–110 per cookie, or 480–520 per 100g.

Are coconut cookies healthy?
Yes, if made with natural fats and low sugar, and eaten in moderation.

Do coconut cookies contain a lot of fat?
They are high in fat, mostly from coconut — providing MCTs, but also saturated fats.

Are coconut macaroons the same as coconut cookies?
No. Macaroons are chewier and higher in sugar, while cookies are crispier.

Can diabetics eat coconut cookies?
Sugar-free or low-carb versions are better suited for diabetics.

Are coconut cookies gluten-free?
Only if made with gluten-free flour like almond or rice flour.

How can I reduce calories in coconut cookies?
Use natural sweeteners and reduce fat by 20–30% in recipes.

Conclusion

Coconut cookies can be both indulgent and nutritious when prepared mindfully. Understanding their nutrition facts per 100g, managing portion size, and choosing the right ingredients let you enjoy them without guilt. Whether for tea time or fitness meal plans, coconut cookies fit beautifully into a balanced diet when eaten responsibly.