Coconut Flakes (Dried) Calories & Nutrition Facts
Dried shredded coconut meat high in healthy medium-chain triglycerides (MCTs) and fiber.
Quick answer
How many calories are in Coconut Flakes (Dried)?
Coconut Flakes (Dried) has 660 calories per 100g. A 1 oz (28g) has about 185 calories. It is a calorie-dense food, with most calories coming from fat.
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Practical Portion Guide for Coconut Flakes (Dried)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 185 kcal | 1.9g | 6.6g | 2.1g | 18.1g |
| 50g snack portion | 330 kcal | 3.5g | 11.8g | 3.7g | 32.3g |
| 100g reference | 660 kcal | 6.9g | 23.7g | 7.4g | 64.5g |
| 200g larger portion | 1320 kcal | 13.8g | 47.4g | 14.8g | 129.0g |
Small measuring differences matter for calorie-dense foods. Weighing the portion is more reliable than estimating by handfuls or spoons.
% Daily Value: 1 oz (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 oz (28g) | % DV |
|---|---|---|---|---|
| Protein | 6.9g | 14% | 1.9g | 4% |
| Dietary fiber | 16.3g | 58% | 4.6g | 16% |
| Total carbohydrate | 23.7g | 9% | 6.6g | 2% |
| Total fat | 64.5g | 83% | 18.1g | 23% |
| Sodium | 37mg | 2% | 10mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Where Coconut Flakes (Dried) Ranks (USDA Comparisons)
Coconut Flakes (Dried) appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 42 (Low)
How Coconut Flakes (Dried) Fits Into a Diet
Coconut Flakes (Dried) is a calorie-dense option that can add flavor, fats, and texture without a large food volume.
Pair with a higher-volume food such as fruit, vegetables, yogurt, or oats when you want the flavor without overshooting calories.
Roasting method, added oils, salt, sweeteners, and brand formulas can change calories and sodium compared with the reference value.
Plan Around Coconut Flakes (Dried)
Healthy Snacks for Weight Loss
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Empty Calories Guide
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Keto Diet Guide
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Calorie Calculator
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Compare Coconut Flakes (Dried) With Similar Nuts & Seeds
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Coconut Flakes (Dried) | 660 kcal | 6.9g | 23.7g | 64.5g | 16.3g |
| Almonds | 579 kcal | 21g | 22g | 50g | 12.5g |
| Walnuts | 654 kcal | 15g | 14g | 65g | 6.7g |
| Peanuts | 567 kcal | 26g | 16g | 49g | 8.5g |
| Chia Seeds | 486 kcal | 17g | 42g | 31g | 34g |
| Flaxseeds | 534 kcal | 18g | 29g | 42g | 27g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Coconut Flakes (Dried): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Coconut Flakes (Dried) high in protein?
Coconut Flakes (Dried) has 6.9g protein per 100g, which is 14% of the 50g FDA Daily Value. 1 oz (28g) supplies about 1.9g, or 4% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Coconut Flakes (Dried)?
Coconut Flakes (Dried) contains 660 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 28 calories from protein, 95 calories from carbohydrates, and 581 calories from fat; these estimates may not add up exactly to the listed total.
Is Coconut Flakes (Dried) good for weight loss?
Coconut Flakes (Dried) is calorie-dense at 660 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Coconut Flakes (Dried)?
Coconut Flakes (Dried) contains 6.9g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Coconut Flakes (Dried)?
Track Coconut Flakes (Dried) by grams when precision matters. A practical starting point is 1 oz (28g), which is about 185 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Coconut Flakes (Dried) keto-friendly?
Yes, Coconut Flakes (Dried) is keto-friendly with only 23.7g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Coconut Flakes (Dried) good for diabetics?
Coconut Flakes (Dried) may fit a diabetes meal plan with a listed glycemic index of 42, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Coconut Flakes (Dried)?
Calorique's food profile lists vitamins B6, B9, B1 and minerals including Manganese, Copper, Selenium, Iron for Coconut Flakes (Dried). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Coconut Flakes (Dried)?
Calorique standardizes Coconut Flakes (Dried) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Almonds
579 cal · 21g protein per 100g
Walnuts
654 cal · 15g protein per 100g
Peanuts
567 cal · 26g protein per 100g
Chia Seeds
486 cal · 17g protein per 100g
Flaxseeds
534 cal · 18g protein per 100g
Cashews
553 cal · 18g protein per 100g
Pumpkin Seeds
559 cal · 30g protein per 100g
Sunflower Seeds
584 cal · 21g protein per 100g