Coconut Flakes, Unsweetened
Nutrition Facts & Macros
| Amount Per Serving | Per 2 tbsp (10.6g) | |
|---|---|---|
| Calories 50 | Calories from Fat 25 | |
| % Daily Value* | ||
| Total Fat 3g | 4% | |
| Saturated Fat 3g | 14% | |
| Monounsaturated Fat 0.1g | ||
| Polyunsaturated (PUFA) 0g | ||
| Omega-3 Fat 0g | 0% | |
| Omega-6 Fat 0g | ||
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 30mg | 1% | |
| Total Carbohydrate 6g | 2% | |
| Dietary Fiber 1g | 4% | |
| Sugar 4g | ||
| Alcohol 0g | ||
| Protein 0g | 0% | |
| Vitamin C 0mg | 0% | |
| Vitamin D 0IU | 0% | |
| Iron 0.2mg | 1% | |
| Calcium 1mg | 0% | |
| Vitamin B-12 0mcg | 0% | |
| Vitamin B-6 0mg | 0% | |
| Vitamin K 0mcg | 0% | |
| Vitamin E 0mg | 0% | |
| Vitamin A 0IU | 0% | |
| Folate 0mcg | 0% | |
| Potassium 38mg | 1% | |
| Magnesium 5mg | 1% | |
| Zinc 0.1mg | 1% | |
| Niacin 0.1mg | 0% | |
| Riboflavin 0mg | 0% | |
| Thiamin 0mg | 0% | |
| Phosphorus 11mg | 1% | |
| Selenium 2mcg | 3% | |
| Manganese 0.1mg | 4% | |
| Copper 0mg | 3% | |
| Choline 2mg | 0% | |
| Pantothenic acid 0mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4
Other Nutrients
Per 2 tbsp (10.6g)
| Ash | 0.2g | |
|---|---|---|
| Starch | 0g | |
| Sucrose | 3.8g | |
| Glucose (dextrose) | 0.1g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Water | 1.6g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| Energy | 202.6kJ | |
| Galactose | 0g | |
| Retinol | 0mcg | |
| Vitamin A, RAE | 0mcg | |
| Carotene, beta | 0mcg | |
| Carotene, alpha | 0mcg | |
| Vitamin D (D2 + D3) | 0mcg | |
| Cryptoxanthin, beta | 0mcg | |
| Lycopene | 0mcg | |
| Lutein + zeaxanthin | 0mcg | |
| Tocopherol, beta | 0mg | |
| Tocopherol, gamma | 0mg | |
| Tocopherol, delta | 0mg | |
| Tocotrienol, alpha | 0mg | |
| Tocotrienol, beta | 0mg | |
| Tocotrienol, gamma | 0mg | |
| Tocotrienol, delta | 0mg | |
| Menaquinone-4 | 0mcg | |
| Dihydrophylloquinone | 0mcg | |
| Folic acid | 0mcg | |
| Folate, food | 0.3mcg | |
| Folate, DFE | 0.3mcg | |
| Betaine | 0.1mg | |
| Tryptophan | 0g | |
| Threonine | 0g | |
| Isoleucine | 0g | |
| Leucine | 0g | |
| Lysine | 0g | |
| Methionine | 0g | |
| Cystine | 0g | |
| Phenylalanine | 0g | |
| Tyrosine | 0g | |
| Valine | 0g | |
| Arginine | 0.1g | |
| Histidine | 0g | |
| Alanine | 0g | |
| Aspartic acid | 0g | |
| Glutamic acid | 0.1g | |
| Glycine | 0g | |
| Proline | 0g | |
| Serine | 0g | |
| Hydroxyproline | 0g | |
| Vitamin E, added | 0mg | |
| Vitamin B-12, added | 0mcg | |
| DHA | 0g | |
| EPA | 0g | |
| Linoleic acid | 0g | |
| Gamma-linolenic acid | 0g | |
| Fatty acids, total trans-monoenoic | 0g | |
| Fatty acids, total trans-polyenoic | 0g | |
| Alpha-linolenic acid (ALA) | 0g | |
| Dihomo-gamma-linolenic acid | 0g | |
Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.
Unsweetened coconut flakes FAQ
Are unsweetened coconut flakes keto-friendly?
Yes, unsweetened coconut flakes are keto-friendly. A typical 1-ounce serving (about 28 grams) of unsweetened coconut flakes only contains roughly 5 grams of net carbohydrates (subtracting fiber from total carbs). Considering that the daily net carb intake for a keto diet is generally kept under 20-50 grams, consuming unsweetened coconut flakes in moderation shouldn’t kick you out of ketosis. However, as with any food on a keto diet, portion control is key to ensure you don’t exceed your daily carb limit.