Nuts, Seeds & Oils
Coconut, flakes Nutrition Facts
Coconut flakes are larger pieces of dried coconut, typically unsweetened, offering a chewier texture than shredded varieties. They provide the same nutritional benefits as other unsweetened dried coconut products.
Nutrition Facts
Per 100g serving
Calories592
% Daily Value*
Total Fat
57.2g88%
Saturated Fat
50.7g254%
Trans Fat
0.0g
Polyunsaturated Fat
0.6g
Monounsaturated Fat
2.4g
Cholesterol
-0%
Sodium
33mg1%
Total Carbohydrate
25.6g9%
Dietary Fiber
16.3g58%
Total Sugars
8.0g
Protein
5.3g11%
Vitamin A
-0%
Vitamin C
1.3mg1%
Vitamin D
-0%
Vitamin E
0.4mg3%
Vitamin K
0.4mcg0%
Vitamin B6
0.1mg5%
Vitamin B12
-0%
Folate
44mcg11%
Calcium
23mg2%
Iron
4.2mg23%
Potassium
608mg13%
Magnesium
55mg13%
Zinc
1.9mg17%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓High fiber promotes gut health and regularity
- ✓MCT-rich fat supports brain function and energy
- ✓Manganese aids in bone formation and nutrient metabolism
- ✓Low glycemic impact suitable for blood sugar management
Best For
Topping for yogurt and oatmealSnacking straight from the packageAdding texture to baked goods
Storage
Store in sealed container in refrigerator for 6 months or freeze for up to 1 year for best quality
Serving Sizes
100g592 cal
1 cup474 cal
1 tbsp36 cal
Frequently Asked Questions
What's the difference between coconut flakes and shredded coconut?
Coconut flakes are larger, chunkier pieces while shredded coconut is finely cut. Nutritionally they're identical if both unsweetened, but flakes provide more texture.
Are coconut flakes keto-friendly?
Yes, unsweetened coconut flakes are keto-friendly with only 9.3g net carbs per 100g (25.6g total - 16.3g fiber) and high healthy fat content.
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