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Dried Coconut Flakes

Dried Coconut Flakes

EverydayDried

Dried coconut flakes are dehydrated pieces of coconut meat, offering a chewy texture and concentrated natural sweetness compared to fresh coconut. Rich in medium-chain triglycerides (MCTs), they provide quick energy but are calorie-dense due to their high saturated fat content. These versatile flakes are commonly used in baking, granola, and as a topping for desserts, with unsweetened varieties being a popular choice for reduced-sugar diets.

Macro Impact

A 1/4 cup serving contains 99 calories, 1g protein, 4g carbs, and 10g fat.

Calorie Burn

How long would it take to burn off 99 calories?
Walking3.5 mph, moderate pace
23 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size1/4 cup (15 g)
Amount per serving
Calories99
% Daily Value*
Total Fat10g
12%
Saturated Fat9g
43%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.4g
Cholesterol0mg
0%
Sodium6mg
0%
Total Carbohydrate4g
1%
Dietary Fiber2g
9%
Total Sugars1g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium4mg
0%
Iron0.5mg
3%
Potassium81mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
1%
Fiber
2 / 28 g
9%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
10 / 78 g
12%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
0%
Saturated
9 / 23 g
37%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
3%
Lysine
0 / 2 g
1%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
2%
Valine
0 / 2 g
3%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
1%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
1 / 400 mcg
0%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
4 / 1k mg
0%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
4%
Magnesium
14 / 370 mg
4%
Manganese
0 / 2 mg
20%
Phosphorous
31 / 700 mg
4%
Potassium
82 / 3k mg
3%
Selenium
3 / 55 mcg
5%
Sodium
6 / 2.3k mg
0%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
0 g
Caffeine
0 mg
Choline
3 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Nuts, coconut meat, dried (desiccated), not sweetened. USDA Standard Reference, Legacy. Food ID 170170.
  2. 2.Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged. USDA Standard Reference, Legacy. Food ID 170577.
  3. 3.Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned. USDA Standard Reference, Legacy. Food ID 170578.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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