Coconut Flakes Nutrition Facts
456 calories per 100g serving
Last updated:
Coconut flakes are dried coconut meat — calorie-dense and rich in healthy fats with a sweet, tropical flavor. They add crunch and richness to granola, baked goods, and trail mix.
Protein
3.13g
3% of calories
Carbs
51.85g
45% of calories
Fat
27.99g
55% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 456 kcal |
| Protein | 3.13g |
| Total Carbohydrates | 51.85g |
| Total Fat | 27.99g |
| Dietary Fiber | 9.9g |
| Sugars | 36.75g |
| Saturated Fat | 26.4g |
| Cholesterol | 0mg |
| Sodium | 285mg |
| Potassium | 361mg |
| Vitamin A | 0mcg |
| Vitamin C | 0mg |
| Calcium | 11mg |
| Iron | 1.51mg |
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Weight Loss
Very calorie-dense, so use as a garnish — a tablespoon on yogurt or oatmeal adds flavor and texture without excessive calories.
Muscle Gain
An easy calorie booster for smoothies and bowls. Mix into homemade granola or trail mix for convenient high-calorie snacking.
Maintenance
A versatile pantry ingredient for toasting over salads, mixing into baked goods, or coating fish and chicken for a tropical crust.
Meal Ideas with Coconut Flakes
Did you know?
Toasting coconut flakes in a dry pan for 2-3 minutes intensifies their flavor dramatically and brings out a nutty sweetness that raw flakes lack.
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Take the free quizCommon Questions About Coconut Flakes
How many calories are in Coconut Flakes?
Coconut Flakes contains 456 calories per 100g serving. It provides 3.13g of protein, 51.85g of carbs, and 27.99g of fat.
Is Coconut Flakes good for weight loss?
Very calorie-dense, so use as a garnish — a tablespoon on yogurt or oatmeal adds flavor and texture without excessive calories.
What pairs well with Coconut Flakes?
Great pairings include: Coconut-crusted shrimp + mango salsa + rice, Granola with coconut flakes + yogurt + berries, Trail mix with coconut + almonds + dark chocolate. These combinations provide a balanced mix of macronutrients.