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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, they are nutrient-dense, providing high amounts of dietary fiber for digestion and essential minerals like manganese for bone health. They also contain lauric acid, which has antimicrobial properties, though they should be eaten in moderation due to their high calorie and saturated fat content.
Yes, they are excellent for a keto diet. With 64.5g of fat and a significant portion of their 23.7g of carbs coming from fiber, they provide the healthy fats needed for ketosis while remaining relatively low in net carbohydrates.
While high in calories (660 per 100g), the high fiber content promotes satiety, helping you feel full longer. Additionally, the MCTs (medium-chain triglycerides) are used quickly for energy rather than being stored as fat, but portion control is essential for weight management.
Yes, unsweetened coconut flakes are naturally vegan and gluten-free. They consist solely of dried coconut meat, making them a safe choice for individuals with celiac disease or those following a plant-based diet.
To toast them, spread the flakes in a single layer in a dry skillet over medium-low heat or in an oven at 325°F (160°C). Stir frequently for 3-5 minutes until they become golden brown and fragrant, as they can burn very quickly.
The main difference is the size and texture; flakes are larger, flat pieces, while shredded coconut is grated into smaller, thin strips. Flakes are often preferred for snacking or as a decorative topping, whereas shredded coconut is more common in baking batters.
unsweetened coconut flakes is a versatile ingredient found in cuisines around the world. With 660 calories per 100g and 6.9 grams of protein, it's a nutritious addition to many dishes.
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View all other →Discover 2 recipes featuring unsweetened coconut flakes with step-by-step instructions.
Browse recipes →Store them in an airtight container in a cool, dark place like a pantry for up to 6 months. For a longer shelf life of up to a year, keep them in the refrigerator or freezer to prevent the natural oils from turning rancid.
Spoiled coconut flakes will develop a yellow or brownish tint and may feel oily or sticky. The most reliable sign is a sour or soapy 'rancid' smell, which indicates the natural fats have oxidized.
They are incredibly versatile and can be added to granola, smoothie bowls, or yogurt for crunch. They also work well in savory dishes like coconut shrimp, curries, or as a crust for baked fish and chicken.
Unsweetened coconut flakes contain no added sugars, only the natural sugars found in the fruit. This makes them a much healthier alternative to 'sweetened' varieties, which often contain significant amounts of processed sugar and corn starch.