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Coconut flakes Calories
Healthy fats, fiber, mineral source
CALORIES
GI
POTASSIUM
FIBER
Coconut flakes Nutrition Facts
Selected: 100 g
660
KCAL / 100G
Carbs
23.7g
· 13%
Protein
6.9g
· 4%
Fat
64.5g
· 83%
Fiber
16.3g
Coconut flakes Vitamins & Minerals
Vitamins
Folate
26µg · 7% DV
B1
0.07mg · 6% DV
B5
0.3mg · 6% DV
B3
0.54mg · 3% DV
Minerals
Manganese
2mg · 87% DV
Magnesium
90mg · 21% DV
Selenium
10µg · 18% DV
Phosphorus
113mg · 16% DV
Coconut flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Coconut flakes Contain Allergens?
No known major allergens
Which Diets Is 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
Coconut flakes Fat Profile
SATURATED
57.2g
MONOUNSATURATED
5.8g
POLYUNSATURATED
0.13g
Foods Similar to Coconut flakes
Coconut flakes — Frequently Asked Questions
What is the best way to store coconut flakes?
Keep unopened coconut flakes in a cool, dry cupboard away from sunlight. Once opened, transfer them to an airtight container; refrigeration is helpful in warm weather because it slows rancidity.
Can coconut flakes be frozen?
Yes. Freeze them in an airtight bag or container for longer storage, and they can usually be added directly to baking or smoothies without thawing.
Do coconut flakes need to be toasted before eating?
No, they are ready to eat, but toasting brings out a nuttier aroma and adds crunch. Use low to medium heat and stir often, as thin flakes can burn quickly.
Why do coconut flakes sometimes taste bitter or soapy?
An unpleasant bitter or soapy flavor can indicate that the fats have gone rancid. Discard the product if it smells sharply stale, paint-like, or otherwise off.
What is the difference between sweetened and unsweetened coconut flakes?
Sweetened flakes have sugar added during processing and are common in desserts. Unsweetened flakes let you control the sweetness of a recipe and are generally the better choice when limiting added sugars.
What foods pair well with coconut flakes?
They work well with yogurt, oats, fruit, chia pudding, curries, and roasted vegetables. Pairing them with protein-rich foods such as Greek yogurt or tofu can make a snack or meal more satisfying.
Are coconut flakes good before or after a workout?
Because they are rich in fat and fibre, a large serving right before exercise may feel heavy for some people. After training, use a small amount alongside a protein and carbohydrate source rather than relying on coconut alone.
Do coconut flakes raise cholesterol?
Coconut contains saturated fat, which can raise LDL cholesterol in some people when eaten frequently in large amounts. People managing high cholesterol or cardiovascular risk should keep portions moderate and prioritize a varied pattern of unsaturated fats.
Are coconut flakes safe for people with tree-nut allergies?
Coconut is not botanically a tree nut, but coconut allergy is possible and packaged products may have cross-contact with tree nuts. Anyone with a serious allergy should check the label and follow advice from their allergy clinician.
Can coconut flakes help with constipation?
Their fibre can support regular bowel movements as part of an overall fibre-rich diet. Increase intake gradually and drink enough fluids, since a sudden large amount may cause bloating or gas.
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Nutrition data compiled from USDA FoodData Central and scientific sources.