Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Coconut flakes Calories
Rich in fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of 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 42 (low), so it raises blood sugar slowly.
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%
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 2 Tablespoons of Shredded Coconut flakes?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 15 g | 99 kcal |
| 1 teaspoon (shredded) | 3 g | 20 kcal |
| 1 tablespoon (shredded) | 7 g | 46 kcal |
| 0.25 cup (shredded) | 20 g | 132 kcal |
| 1 serving (medium) | 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 Coconut flakes
What are coconut flakes?
Coconut flakes are broad, thin pieces of coconut flesh, usually dried for use in cooking or as a topping. They are larger than shredded or desiccated coconut, so they add more noticeable crunch and coconut flavor.
How do you toast coconut flakes?
Toast coconut flakes in a dry skillet over low heat, stirring often, or spread them on a baking sheet and use a low oven. They can brown and burn quickly, so remove them as soon as they turn golden.
Can you use coconut flakes instead of shredded coconut?
Yes, coconut flakes can replace shredded coconut in many recipes, but the texture will be chunkier and more visible. For batters that need fine coconut, briefly pulse the flakes in a food processor before measuring them.
How should you store coconut flakes after opening?
Keep coconut flakes in an airtight container in a cool, dry place to protect them from moisture and stale odors. If they smell rancid or unpleasant, discard them; coconut’s fat can turn stale over time, especially when exposed to air and heat.
Are coconut flakes sweetened or unsweetened?
Coconut flakes are sold both sweetened and unsweetened. Sweetened flakes add extra sweetness and may brown faster when baked, while unsweetened flakes let you control the sugar in recipes such as granola, cookies, and desserts.
Can you freeze coconut flakes?
Yes, coconut flakes freeze well when sealed in an airtight freezer-safe container or bag. Portioning them before freezing makes it easier to take out only what you need and helps limit moisture exposure when opening the package.
Can you make coconut flakes from a fresh coconut?
Yes, you can make coconut flakes by removing the brown skin if desired, then slicing the coconut flesh into thin, broad pieces. Dry the slices at low heat until no longer moist, and let them cool completely before storing.
What can you put coconut flakes on?
Coconut flakes work well on smoothie bowls, oatmeal, yogurt, fruit, and ice cream. You can also add them to homemade granola or sprinkle toasted flakes over cakes and puddings for a crisp finish.
Do coconut flakes need to be soaked before baking?
No, dried coconut flakes usually do not need soaking before baking. Add them directly to the recipe, but remember that their larger pieces stay more noticeable than shredded coconut and can make the finished texture chewier.
Are coconut flakes the same as coconut chips?
The terms are often used for similar products: thin, broad pieces of dried coconut. Some packages call larger or toasted pieces coconut chips, so the cut and whether they are sweetened or toasted can vary by product.
Coconut flakes Vitamins & Minerals
Vitamins
Folate
3.9µg · 1% DV
B5
0.05mg · 1% DV
B1
0.01mg · 1% DV
Vitamin C
0.49mg · 1% DV
Minerals
Manganese
0.41mg · 18% DV
Copper
0.12mg · 13% DV
Selenium
2.78µg · 5% DV
Phosphorus
31mg · 4% DV
Potassium ⭐
81mg · 2% DV
Sodium
5.55mg · 0% DV
Coconut flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 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 Coconut flakes?
Coconut flakes are thin pieces of the white flesh of a mature coconut, usually dried for storage. They may be unsweetened or sweetened, and are larger than finely shredded coconut. Across many cuisines, they are scattered over porridge, yoghurt, fruit and smoothie bowls, or mixed into baked goods, snack bars and granola. Toasting them briefly brings out their aroma and adds a crisp finish.
Their flavor is gently sweet and distinctly coconutty, with a crisp or chewy texture depending on the cut and preparation. They are rich in fibre and fats, so a small handful adds plenty of richness to a dish. Pair them with fresh fruit or oats, or use a light sprinkle as a topping when you want the flavor without making a recipe too heavy.
How Nutritious Is 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 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
8.58g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.26g
Compare Coconut flakes
Foods Similar to Coconut flakes
Have another question about Coconut flakes?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.