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Coconut flake Calories
Healthy fats, fiber, mineral source
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Coconut flake (14 g) has 92 calories. That works out to 660 calories per 100 g. It contains 3.3 g of carbs, 1 g of protein, 9 g of fat and 2.3 g of fiber. Its 0.2 mg of Manganese covers 9% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Coconut flake Nutrition Facts
Selected: 2 tablespoon (medium) · 14 g
92
KCAL / 14G
Carbs
3.3g
· 1% DV
Protein
1g
· 2% DV
Fat
9g
· 12% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 4% · Fat 83%
Coconut flake nutrition facts table · 2 tablespoon (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 8.01 g | 40% |
| Trans fat | 0 g | |
| Sodium | 5.18 mg | 0% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 2.3 g | 8% |
| Protein | 1 g | 2% |
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 Coconut flake?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 14 g | 92 kcal |
| 1 tablespoon (small) | 7 g | 46 kcal |
| 1 piece (mini) | 10 g | 66 kcal |
| 3 tablespoon (large) | 21 g | 139 kcal |
| 1 serving (medium) | 25 g | 165 kcal |
| ½ cup (small) | 40 g | 264 kcal |
| 1 pack (medium) | 50 g | 330 kcal |
| 1 cup (medium) | 80 g | 528 kcal |
| 100 g | 100 g | 660 kcal |
Calculated from 660 calories per 100 g.
Frequently Asked Questions About Coconut flake
How do you use coconut flakes?
Coconut flakes can be stirred into cake, cookie, and granola recipes or sprinkled over yogurt, oatmeal, and smoothie bowls. They also make a useful topping for desserts; add them near serving time when you want to keep their texture crisp.
How do you toast coconut flakes?
Toast coconut flakes in a dry pan over low heat, stirring constantly, until lightly golden and fragrant. They brown quickly, so transfer them to a cool plate as soon as they are ready rather than leaving them in the hot pan.
Are coconut flakes the same as shredded or desiccated coconut?
Not always: coconut flakes are usually larger, wider pieces, while shredded coconut is made of finer strands. Desiccated coconut is dried and can come in several cuts, so check the texture called for in a recipe before swapping one for another.
Can coconut flakes replace shredded coconut in a recipe?
Yes, coconut flakes can replace shredded coconut in many recipes, but their larger pieces create a more noticeable texture. For cookies or cake batter, pulse the flakes briefly if finer coconut is needed; toppings and granola usually work well with the larger cut.
How should you store coconut flakes after opening?
Store opened coconut flakes in an airtight container in a cool, dry place away from sunlight and the stove. Keeping moisture out helps prevent clumping, while a sealed container also limits the coconut oil from absorbing strong odors from nearby foods.
Do coconut flakes go bad?
Yes, coconut flakes can go rancid because they contain natural oils. Discard them if they smell or taste bitter, stale, or soapy, or if you see mold or damp clumps; a best-before date alone cannot tell you whether an opened product still smells fresh.
Can you freeze coconut flakes?
Yes, coconut flakes freeze well in an airtight freezer bag or container. Remove only what you need, then seal the rest promptly; thawed flakes may be less crisp, so they are especially suited to baking, cooking, or blending into smoothies.
Can you use coconut flakes in oatmeal or smoothies?
Yes, coconut flakes work in both oatmeal and smoothies. Stir them into oatmeal while it cooks for a softer texture, or sprinkle them on top for crunch; blend them into a smoothie if you want the coconut flavor distributed throughout.
How do you make coconut flakes at home?
Make coconut flakes by removing the hard shell and brown skin, then shaving the coconut flesh with a vegetable peeler. Use the fresh pieces promptly, or dry them gently in a low oven, stirring and checking often so they do not brown.
Can you use sweetened coconut flakes in place of unsweetened ones?
Yes, but sweetened coconut flakes add sugar and may make a recipe noticeably sweeter and moister. Reduce other added sweeteners when appropriate, and choose unsweetened flakes for savory dishes or recipes where you want to control the sweetness.
Coconut flake Vitamins & Minerals
Vitamins
Folate
3.64µg · 1% DV
B5
0.04mg · 1% DV
B3
0.13mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Manganese
0.21mg · 9% DV
Copper
0.06mg · 7% DV
Magnesium
13mg · 3% DV
Selenium
1.4µg · 3% DV
Potassium ⭐
50mg · 1% DV
Sodium
5.18mg · 0% DV
Coconut flake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut flake
To burn the 92 calories in 2 tablespoon (medium) (14 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 Coconut flake?
Coconut flakes are made from the white flesh of mature coconuts, grated or shaved and dried. They bring a distinctly tropical flavour to baking and desserts, and are also sprinkled over breakfast bowls or used in savoury dishes in some coconut-growing cuisines.
Their texture ranges from tender to crisp, depending on the cut and whether they are toasted. A brief toast in a dry pan deepens their aroma; scatter them over porridge, yoghurt, fruit, cakes or curries, or fold them into biscuits and granola.
They are rich in fat and fibre, and energy-dense: 100 g provides 660 calories. A small handful usually adds plenty of flavour and texture, so use a modest amount if you want a lighter topping. Choose unsweetened flakes when keeping added sugar down.
How Nutritious Is Coconut flake?
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 Coconut flake 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 Coconut flake Contain Allergens?
No known major allergens
Which Diets Is Coconut flake 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
Coconut flake Fat Profile
SATURATED
8.01g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.15g
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Nutrition data compiled from USDA FoodData Central and scientific sources.