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Coconut flakes Calories
Rich in fiber and manganese
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
Vitamin C
3.3mg · 4% DV
Minerals
Manganese
3mg · 130% DV
Selenium
18.5µg · 34% DV
Phosphorus
206mg · 29% DV
Magnesium
90mg · 21% 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?
Contains these 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
57.22g
MONOUNSATURATED
2.75g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 84:1
Above the ideal 4:1 (84:1).
Foods Similar to Coconut flakes
Coconut flakes — Frequently Asked Questions
How should coconut flakes be stored?
Keep unopened packs in a cool, dry place away from sunlight. Once opened, store them in an airtight container to slow moisture absorption and rancidity.
Can coconut flakes be frozen?
Yes. Freezing them in an airtight bag or container helps preserve freshness for longer, and they can usually be added straight to recipes without thawing.
Does toasting coconut flakes change their nutrition?
Light toasting mainly deepens their flavor, but prolonged high heat can oxidize the fats and cause burning. Toast gently over low to medium heat and stir often.
Why do coconut flakes sometimes taste bitter or soapy?
An off flavor may indicate that the oils have become rancid, or that the flakes were over-toasted. If they smell sharp, stale, or paint-like, it is best to discard them.
What goes well with coconut flakes in a snack?
They pair well with plain yogurt, berries, cinnamon, chia seeds, and nuts or seeds. Choosing unsweetened flakes helps keep added sugar out of the snack.
How are coconut flakes different from fresh coconut?
Dried flakes are less moist and have a more concentrated flavor and texture than fresh coconut meat. Fresh coconut is juicier, softer, and generally milder tasting.
Are coconut flakes better before or after exercise?
Because they are rich in fat and fibre, they may feel heavy when eaten alone right before intense exercise. After training, a small amount can work well alongside a protein-containing food such as yogurt.
Do coconut flakes automatically raise cholesterol?
No single food determines cholesterol levels on its own. However, coconut is a source of saturated fat, so people with high LDL cholesterol or cardiovascular disease should consider portion frequency within their overall eating pattern.
Are coconut flakes safe for people with tree-nut allergies?
Coconut is botanically distinct from most tree nuts, but it may still be listed as a tree-nut allergen on some labels and reactions can occur. Anyone with a diagnosed allergy should check labels and follow advice from their allergy specialist.
How can coconut flakes be used in savory cooking?
Use them in curries, vegetable dishes, grain bowls, or as a coating for baked foods. Unsweetened flakes are the most versatile choice because they do not add sweetness to savory recipes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.