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Dried coconut flakes Calories
High in fat and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Dried coconut flakes (15 g) has 99 calories. That works out to 660 calories per 100 g. It contains 3.6 g of carbs, 1 g of protein, 9.7 g of fat and 2.4 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Dried coconut flakes Nutrition Facts
Selected: 2 tablespoon (shredded) · 15 g
99
KCAL / 15G
Carbs
3.6g
· 1% DV
Protein
1g
· 2% DV
Fat
9.7g
· 12% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 4% · Fat 82%
Dried coconut flakes nutrition facts table · 2 tablespoon (shredded) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 8.58 g | 43% |
| Trans fat | 0 g | |
| Sodium | 5.55 mg | 0% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 2.4 g | 9% |
| 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 Shredded Dried coconut flakes?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 15 g | 99 kcal |
| 1 piece (small) | 5 g | 33 kcal |
| 1 tablespoon (shredded) | 7.5 g | 50 kcal |
| 0.25 cup (shredded) | 20 g | 132 kcal |
| 1 serving (medium) | 25 g | 165 kcal |
| 1 ounce (medium) | 28 g | 185 kcal |
| 4 tablespoon (shredded) | 30 g | 198 kcal |
| ½ cup (shredded) | 40 g | 264 kcal |
| 1 cup (shredded) | 80 g | 528 kcal |
| 100 g | 100 g | 660 kcal |
Calculated from 660 calories per 100 g.
Frequently Asked Questions About Dried coconut flakes
What can you make with dried coconut flakes?
Dried coconut flakes work well in cakes, cookies, energy bites, granola, and curries. Sprinkle them over porridge or yogurt for texture, or mix them into a coating. Add them near the end of cooking when you want them to stay noticeable rather than soften.
Are dried coconut flakes the same as desiccated coconut?
They are both dried coconut, but the terms often describe different cuts. Dried coconut flakes are usually larger, wider pieces, while desiccated coconut is typically finer and more finely shredded. The texture can change how evenly each works in baking.
How do you toast dried coconut flakes?
Toast dried coconut flakes in a dry pan over low heat, stirring frequently, or spread them on a baking sheet. They turn from pale to golden quickly, so watch closely and remove them as soon as they are lightly browned; they can burn after cooking.
How do you rehydrate dried coconut flakes?
Soak dried coconut flakes in warm water or milk until they soften, then drain any excess liquid. Add the liquid gradually if you are mixing them straight into a recipe. Rehydrating improves their tenderness, but does not fully recreate fresh coconut.
Can dried coconut flakes replace fresh shredded coconut?
Yes, dried coconut flakes can replace fresh shredded coconut in some recipes, but they contain much less moisture and have a chewier texture. Soften them first for recipes that rely on fresh coconut, and adjust the other liquid if the mixture becomes too wet.
How should you store dried coconut flakes after opening?
Keep dried coconut flakes in an airtight container in a cool, dry place away from sunlight. For longer storage, you can freeze them. Discard them if they develop a stale, bitter, or rancid-oil smell, which signals that their fat has deteriorated.
Are dried coconut flakes sweetened?
Plain dried coconut flakes are usually unsweetened, though sweetened versions are also sold. Sweetened coconut is sweeter and may behave differently in desserts, so distinguish it from plain flakes when following a recipe.
How are dried coconut flakes made?
Dried coconut flakes are made by grating or slicing the white flesh of a mature coconut and drying it to remove moisture. Plain flakes are typically minimally processed; some products may also be sweetened, so the ingredient list can differ by product.
Can you eat dried coconut flakes without cooking them?
Yes, dried coconut flakes sold as food can be eaten without cooking. Add them to cereal, yogurt, or fruit, or eat them as part of a snack. Keep them dry after opening so moisture does not affect their texture or freshness.
Are dried coconut flakes the same as coconut flour?
No. Dried coconut flakes are pieces of dried coconut flesh, while coconut flour is a finely ground product, often made after some of the coconut fat has been removed. They absorb liquid differently and are not interchangeable in baking without changing the recipe.
Dried coconut flakes Vitamins & Minerals
Vitamins
Folate
3.9µg · 1% DV
B5
0.05mg · 1% DV
B1
0.01mg · 1% DV
B3
0.08mg · 1% DV
Minerals
Manganese
0.41mg · 18% DV
Copper
0.07mg · 8% DV
Selenium
2.78µg · 5% DV
Phosphorus
31mg · 4% DV
Potassium ⭐
81mg · 2% DV
Sodium
5.55mg · 0% DV
Dried coconut flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried coconut flakes
To burn the 99 calories in 2 tablespoon (shredded) (15 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 Dried coconut flakes?
Dried coconut flakes are made from the white flesh of mature coconuts, grated and dried. Coconuts grow in tropical regions, and the dried shreds are a convenient way to add their distinct flavour to baking and desserts around the world.
They taste gently sweet and aromatic, with a dry, pleasantly chewy texture. Stir them into cakes, biscuits, porridge or granola, or scatter a little over yogurt and fruit. They are high in fat and fibre, so a small amount brings plenty of flavour and texture; a typical 15 g serving is about two level tablespoons. For a lighter topping, use a modest sprinkle and pair it with fresh fruit or unsweetened yogurt.
How Nutritious Is Dried 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 Dried 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 Dried coconut flakes Contain Allergens?
Contains these allergens:
Which Diets Is Dried 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
— Not suitable
Low FODMAP
— Not suitable
Dried coconut flakes Fat Profile
SATURATED
8.58g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.26g
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Nutrition data compiled from USDA FoodData Central and scientific sources.