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Nuts & seeds

Coconut flakes, dried, sweetened, packaged

Packaged sweetened coconut flakes are dried, desiccated coconut meat cut into flakes and sold with sweetening. Their larger flake form and USDA formulation are distinct from unsweetened dried coconut, finely shredded sweetened coconut and canned sweetened flakes.

Nutrition per100 g
456kcal
1,910 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein3.1 g
6% RI*
Carbohydrates51.8 g
20% RI*
Fat28.0 g
40% RI*
Saturated fat26.4 g
100% RI*
Fibre9.9 g
40% RI*
Sugars36.8 g
41% RI*

Vitamins

Vitamin C0.0 mg
0% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.0 mg
2% RI*
Folate3.0 µg
2% RI*

Minerals

Calcium11.0 mg
1% RI*
Iron1.5 mg
11% RI*
Magnesium51.0 mg
14% RI*
Phosphorus100.0 mg
14% RI*
Potassium361.0 mg
18% RI*
Sodium285.0 mg
12% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind coconut flakes, dried, sweetened, packaged

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 9.9 g fibre per 100 g.
  • Provides 361 mg potassium, 100 mg phosphorus, 51 mg magnesium and 16.1 micrograms selenium per 100 g.
  • The flaked texture provides visible coconut pieces and chew in baking, toppings, confectionery and dessert fillings.
  • A measured amount can add sweetness, coconut flavour and texture in one ingredient, which can simplify recipe calculations.
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THE DOWNSIDE

What to keep in mind

  • Contains 36.8 g total sugars per 100 g, so it is not interchangeable with unsweetened coconut.
  • Contains 28.0 g fat, including 26.4 g saturated fat, per 100 g.
  • Contains 285 mg sodium, equivalent to about 0.713 g salt per 100 g.
  • Provides 456 kcal per 100 g, so handfuls and recipe toppings can add substantial energy.
  • Coconut can cause allergic reactions, but FDA no longer includes coconut among the tree nuts it considers major food allergens; other major allergens and cross-contact must be checked on the package.
  • Sweetening, moisture, flake size and preservatives vary by manufacturer; use the current package ingredient list and nutrition label.