How many calories are in coconut flakes?

An ounce of unsweetened coconut flakes is 185 calories, and half an ounce, about what tops a bowl of yogurt, is 92. Per 100g the flakes are 660 calories, above almonds at 579 and just under macadamia nuts at 718.

Why are coconut flakes so much higher than fresh coconut?

Drying takes the water out and leaves everything else behind. Fresh coconut is 354 calories per 100g; dried unsweetened flakes are 660, and the fat roughly doubles from 33.5g to 64.5g per 100g. Nothing is added, the same food is simply concentrated.

Are sweetened coconut flakes different?

They are a different food. Sweetened flaked coconut runs 456 calories per 100g, lower only because added sugar displaces some of the fat, and it carries several times the sugar of the 7.4g per 100g here. Check the bag: this page describes unsweetened flakes.

Are coconut flakes keto-friendly?

Yes, in portions. The flakes are 23.7g of carbohydrate per 100g, but 16.3g of that is fiber, so net carbs land at 7.4g per 100g with 64.5g of fat. An ounce is about 2g of net carbs, which fits nearly any keto day.

Are coconut flakes high in fiber?

Unusually so. At 16.3g per 100g they carry more fiber than almonds at 12.5g, and an ounce delivers about 4.6g, roughly a sixth of a 28g daily target. That fiber is why the net carb figure sits so far below the total carbohydrate.

Is the saturated fat in coconut flakes a problem?

It is the honest catch. Of the 64.5g of fat per 100g, 57.2g is saturated, leaving 2.7g monounsaturated and 0.7g polyunsaturated. An ounce carries about 16g of saturated fat, which is most of a 20g daily ceiling, so treat the flakes as a topping rather than a snack.

Do coconut flakes have much protein?

Not really: 6.9g per 100g, so an ounce provides about 2g. Almonds hold 21.4g per 100g, three times as much, so coconut flakes are worth adding for texture and fiber rather than for protein.

Coconut flakes vs coconut flour: how do they differ?

Flour is the flakes with most of the oil pressed out. Coconut flour is 438 calories and 15.3g of fat per 100g against the flakes' 660 and 64.5g, and it carries 34.2g of fiber against 16.3g. They do not substitute for each other in a recipe.

How much coconut flakes is a sensible portion?

An ounce, 185 calories, is a generous topping and a reasonable ceiling. Half an ounce at 92 calories is enough to taste on oatmeal or yogurt. The flakes are light for their volume, so a handful goes further in calories than it looks.

All Foods

Calories in Coconut Flakes

USDA Verified · FDC 170170 · Aug 2026

185 calories

per 1 oz (28g)

6.9g

Protein

23.7g

Carbs

64.5g

Fat

16.3g

Fiber

Per 100g as prepared

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Serving Sizes & Calories

Serving Size	Weight	Calories
1/2 oz	14g	92 cal
1 ozStandard	28g	185 cal
100g	100g	660 cal
2 oz	57g	376 cal

660 calories per 100g as prepared

Complete Nutrition Facts

Per 100g as prepared

660 calories

Protein6.9g

Carbohydrates23.7g

Sugar7.4g

Fat64.5g

Saturated Fat57.2g

Monounsaturated Fat2.7g

Polyunsaturated Fat0.7g

Fiber16.3g

Sodium37mg

Potassium543mg

Cholesterol0mg

Calcium26mg

Iron3.3mg

Vitamin C1.5mg

How Coconut Flakes Compares

Coconut Flakes next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Coconut Flakes	660	6.9g	23.7g	64.5g	16.3g
Coconut Flour	438	16.1g	58.9g	15.3g	34.2g
Coconut Butter	684	5.3g	21.5g	69.1g	8g
Almonds	579	21.4g	21.8g	50.7g	12.5g
Macadamia Nuts	718	7.9g	14g	75.8g	8.6g