1 serving (15 grams) contains 100 calories, 1.0 grams of protein, 9.5 grams of fat, and 3.5 grams of carbohydrates.
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Nutrition Information
Calories |
800 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76 g | 97% | |
| Saturated Fat | 68 g | 340% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 40 mg | 1% | |
| Total Carbohydrates | 28 g | 10% | |
| Dietary Fiber | 20 g | 71% | |
| Sugars | 8 g | ||
| protein | 8 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 24 mg | 1% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 640 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Unsweetened coconut flakes
Unsweetened coconut flakes are thinly shaved pieces of dried coconut flesh, commonly used in baking, cooking, and as a topping in various cuisines, especially in Southeast Asian, Indian, and Caribbean dishes. Derived from the mature coconut, these flakes are free of added sugars, preserving their natural flavor and nutrients. Nutritionally, coconut flakes are rich in healthy fats, including medium-chain triglycerides (MCTs), which are quickly metabolized by the body for energy. A 28-gram serving provides approximately 185 calories, 18 grams of fat, 7 grams of carbohydrates, 5 grams of fiber, and 2 grams of protein. They also contain small amounts of iron, magnesium, potassium, and manganese, making them a nutrient-dense addition to meals.
Health Benefits
- Supports energy levels due to medium-chain triglycerides (MCTs), which are easily absorbed and utilized by the body.
- Promotes digestive health with about 5 grams of dietary fiber per 28-gram serving, aiding in regular bowel movements.
- Provides essential minerals such as manganese, contributing to healthy bone development and antioxidant absorption.
Dietary Considerations
Selection and Storage
Store unsweetened coconut flakes in an airtight container in a cool, dry place. For extended freshness, refrigerate or freeze to prevent rancidity.
Common Questions About Unsweetened coconut flakes Nutrition
How many calories and nutrients are in unsweetened coconut flakes?
Unsweetened coconut flakes contain around 185 calories, 18 grams of fat, 2 grams of protein, and 7 grams of carbohydrates per 1-ounce (28-gram) serving. They are also a good source of healthy fats and dietary fiber but provide only minimal amounts of vitamins and minerals like iron and manganese.
Are unsweetened coconut flakes suitable for a keto diet?
Yes, unsweetened coconut flakes are suitable for a keto diet because they are low in net carbs, with about 5 grams per 1-ounce serving. They are high in healthy fats, which align well with the macronutrient profile of a ketogenic diet.
What are the health benefits of eating unsweetened coconut flakes?
Unsweetened coconut flakes provide healthy medium-chain triglycerides (MCTs), which may support energy production and boost metabolism. They are also high in dietary fiber, promoting digestive health, but moderation is key as they are calorie-dense.
What is the recommended serving size for unsweetened coconut flakes?
A typical serving size of unsweetened coconut flakes is about 2 tablespoons (7 grams), which contains approximately 50 calories. For cooking or snacking, adjust the portion based on your calorie needs and dietary goals.
How do unsweetened coconut flakes compare to sweetened coconut flakes?
Unsweetened coconut flakes are lower in sugar and contain around 1 gram of sugar per serving compared to sweetened flakes, which can have 10–15 grams of added sugar. Unsweetened flakes are a healthier option for those looking to cut back on sugars or for low-carb and keto diets.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
