Calories in Coconut Flakes
456 calories per 100g (100g)
Sweetened, flaked, packaged coconut meat (dried/desiccated) contains 456 calories per 100g, making it a calorie-dense ingredient commonly used in baking and cooking. A typical 2-tablespoon (14g) serving delivers about 64 calories, primarily from fat and added sugars. While it adds rich coconut flavor, portions add up quickly, so measuring by weight helps keep calories in check.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 tbsp (approx.) | 7g | 32 |
| 2 tbsp (approx.) | 14g | 64 |
| ¼ cup (approx.) | 23g | 105 |
| ⅓ cup (approx.) | 30g | 137 |
| ½ cup (approx.) | 45g | 205 |
| ¾ cup (approx.) | 68g | 310 |
| 1 cup (approx.) | 93g | 424 |
| 100g (USDA reference) | 100g | 456 |
Protein
3.13g
3% of calories
Carbs
51.85g
45% of calories
Fat
27.99g
55% of calories
How does this compare?
Sweetened flaked coconut is notably higher in calories and sugar than unsweetened desiccated coconut (around 660 cal/100g for raw dried meat) but carries significant added sugar — 36.75g per 100g — that most raw or dry-roasted nuts in the Nut and Seed Products category do not contain. Compared to almonds (~579 cal/100g) or walnuts (~654 cal/100g), sweetened flaked coconut is moderately lower in calories but much higher in sugar, making it more of a baking ingredient than a standalone snack.
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- 1.
Measure by weight rather than volume — flaked coconut is light and airy, so a cup can hold varying amounts. A kitchen scale gives you the most accurate calorie count.
- 2.
Toast a small amount (1–2 tbsp) and sprinkle it on top of dishes rather than mixing large quantities throughout — you get the full coconut flavor with far fewer calories.
- 3.
Swap sweetened flaked coconut for unsweetened desiccated coconut in recipes to cut added sugar significantly while keeping a similar texture and coconut taste.
- 4.
Combine sweetened flaked coconut with lower-calorie mix-ins like puffed rice or oats in homemade granola or trail mix to stretch portions without spiking total calories.
- 5.
Check packaged recipe quantities — many baked goods call for 1–2 cups of sweetened coconut, which can add 424–848+ calories to the entire batch. Halving the amount still delivers coconut flavor.
Common Questions About Calories in Coconut Flakes
How many calories are in a cup of sweetened flaked coconut?
One cup of sweetened flaked packaged coconut (approximately 93g) contains about 424 calories, with 27.99g of fat and 36.75g of sugar per 100g as a reference point.
How many calories are in 2 tablespoons of sweetened flaked coconut?
Two tablespoons of sweetened flaked coconut (approximately 14g) contains about 64 calories, along with roughly 4g of fat and 5g of sugar.
Is sweetened flaked coconut high in sugar?
Yes. Per 100g, sweetened flaked packaged coconut contains 36.75g of sugar — the majority of which comes from added sugar used in processing. This is considerably more sugar than you'd find in unsweetened coconut or most other nuts and seeds.
How does sweetened flaked coconut compare to unsweetened coconut in calories?
Sweetened flaked coconut (456 cal/100g) is lower in calories than many forms of dried unsweetened coconut, but it carries a significant amount of added sugar. Unsweetened versions have less sugar and are often used as a lower-sugar substitute in recipes.