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Cocoa coconut flakes Calories
Fiber-rich, high-fat coconut flakes with cocoa
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Cocoa coconut flakes (20 g) has 124 calories. That works out to 620 calories per 100 g. It contains 4.9 g of carbs, 1.4 g of protein, 11.4 g of fat and 3.1 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Cocoa coconut flakes Nutrition Facts
Selected: 2 tablespoon (shredded) · 20 g
124
KCAL / 20G
Carbs
4.9g
· 2% DV
Protein
1.4g
· 3% DV
Fat
11.4g
· 15% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 4% · Fat 81%
Cocoa coconut flakes nutrition facts table · 2 tablespoon (shredded) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 10.04 g | 50% |
| Trans fat | 0 g | |
| Sodium | 6.4 mg | 0% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 3.1 g | 11% |
| Protein | 1.4 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Shredded Cocoa coconut flakes?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 20 g | 124 kcal |
| 1 tablespoon (shredded) | 10 g | 62 kcal |
| 1 piece (mini) | 15 g | 93 kcal |
| 0.25 cup (shredded) | 20 g | 124 kcal |
| 1 serving (small) | 30 g | 186 kcal |
| 4 tablespoon (shredded) | 40 g | 248 kcal |
| ½ cup (shredded) | 40 g | 248 kcal |
| 1 serving (medium) | 50 g | 310 kcal |
| 1 cup (shredded) | 80 g | 496 kcal |
| 100 g | 100 g | 620 kcal |
Calculated from 620 calories per 100 g.
Frequently Asked Questions About Cocoa coconut flakes
How do you use cocoa coconut flakes?
Cocoa coconut flakes can be eaten as they are or sprinkled over yogurt, oatmeal, smoothies, and desserts. Add them just before serving when you want the coconut pieces to stay distinct and retain their texture.
What can you make with cocoa coconut flakes?
Cocoa coconut flakes work well in granola, cookies, energy bites, smoothie bowls, and chocolate desserts. Stir them into a mixture or use them as a topping; reduce other coconut or cocoa in a recipe if you want to avoid doubling those flavors.
How do you make cocoa coconut flakes at home?
You can make cocoa coconut flakes by tossing unsweetened shredded coconut with cocoa powder. Add a little sweetener only if desired, then spread the mixture out and let it dry before storing it in a clean, airtight container.
Are cocoa coconut flakes the same as coconut flour?
No, cocoa coconut flakes are not coconut flour. The flakes are larger pieces of shredded coconut coated or mixed with cocoa, while coconut flour is finely ground and absorbs liquid differently, so the two are not interchangeable in equal amounts.
Can you put cocoa coconut flakes in granola?
Yes, cocoa coconut flakes can be added to granola. Mix them in near the end of baking or after the granola has cooled, since small coconut pieces can brown or burn before the oats are done.
How should you store cocoa coconut flakes?
Store cocoa coconut flakes in a tightly sealed container in a cool, dry place. Keep moisture out to prevent clumping, and discard them if they develop an unusual smell or taste. Follow the package directions if they specify refrigeration after opening.
Can cocoa coconut flakes be toasted?
Yes, cocoa coconut flakes can be toasted briefly in a dry pan over low heat. Stir constantly and remove them as soon as they smell fragrant; coconut browns quickly, and scorched cocoa can taste bitter.
Do cocoa coconut flakes contain added sugar?
Some cocoa coconut flakes contain added sugar and some do not. The combination of coconut and cocoa alone does not require sugar, so check the ingredient list for sugar, syrup, or another sweetener if you want an unsweetened product.
Can cocoa coconut flakes go in a smoothie?
Yes, cocoa coconut flakes can go in a smoothie. Blend them with the other ingredients for a more even texture, or sprinkle them on top afterward if you want the coconut flakes to remain noticeable.
Can you freeze cocoa coconut flakes?
Yes, cocoa coconut flakes can be frozen in an airtight, freezer-safe container. Keep them protected from moisture and strong food odors, and thaw only the amount you need before using it.
Cocoa coconut flakes Vitamins & Minerals
Vitamins
Biotin
0.8µg · 3% DV
B2
0.02mg · 2% DV
B6
0.02mg · 1% DV
B5
0.07mg · 1% DV
Minerals
Manganese
0.38mg · 17% DV
Copper
0.14mg · 16% DV
Magnesium
24mg · 6% DV
Iron
0.96mg · 5% DV
Potassium ⭐
102mg · 3% DV
Sodium
6.4mg · 0% DV
Cocoa coconut flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cocoa coconut flakes
To burn the 124 calories in 2 tablespoon (shredded) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cocoa coconut flakes?
Cocoa coconut flakes are shredded or finely cut coconut combined with cocoa. They can be eaten on their own or used as a topping or recipe ingredient. The coconut brings a rich, gently sweet flavour and chewy texture, while cocoa adds a deeper, slightly bitter note.
Sprinkle them over yoghurt, porridge or fruit, or use them in baking and desserts. They suit breakfast bowls as well as snacks, and pair especially well with banana or plain yoghurt. These flakes are high in fat and fibre; a 20 g serving is a handy way to add texture and flavour without using a large amount, since they are energy-dense.
How Nutritious Is Cocoa coconut flakes?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cocoa coconut flakes Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cocoa coconut flakes Contain Allergens?
No known major allergens
Which Diets Is Cocoa coconut flakes Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cocoa coconut flakes Fat Profile
SATURATED
10.04g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.