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Nuts & seeds

Sweetened coconut flakes, canned

Canned sweetened coconut flakes are desiccated coconut meat prepared with sweetener and packed in a can. Their higher water content makes this USDA profile distinct from packaged sweetened flakes, sweetened shredded coconut and unsweetened dried coconut.

Nutrition per100 g
443kcal
1,850 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein3.4 g
7% RI*
Carbohydrates40.9 g
16% RI*
Fat31.7 g
45% RI*
Saturated fat28.1 g
100% RI*
Fibre4.5 g
18% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C0.0 mg
0% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.2 mg
17% RI*
Folate7.0 µg
4% RI*

Minerals

Calcium14.0 mg
2% RI*
Iron1.8 mg
13% RI*
Magnesium49.0 mg
13% RI*
Phosphorus103.0 mg
15% RI*
Potassium324.0 mg
16% RI*
Sodium20.0 mg
1% RI*

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

GOOD TO KNOW

The whole story
behind sweetened coconut flakes, canned

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 4.5 g fibre and 3.35 g protein per 100 g.
  • Provides 324 mg potassium, 49 mg magnesium and 103 mg phosphorus per 100 g.
  • Provides 1.84 mg iron and 0.237 mg vitamin B6 per 100 g.
  • Its moist texture can add coconut flavour and sweetness to baking and desserts without separately rehydrating dry flakes.
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THE DOWNSIDE

What to keep in mind

  • Contains 443 kcal and 31.7 g fat per 100 g, so portion size materially affects a recipe’s energy content.
  • Contains 28.1 g saturated fat per 100 g, representing most of its total fat.
  • The product is identified as sweetened, but USDA does not report total or added sugar for this record; the database sugar zero is a technical fallback and must never be read as sugar-free.
  • USDA does not report vitamin E, vitamin K or selenium for this record; database zeroes in those fields are not measured zero values.
  • Coconut can cause allergic reactions even though FDA no longer includes it among the tree nuts considered major US food allergens.
  • Sweetener level, moisture, preservatives and serving size vary between canned products; use the current package label for purchasing or dietary decisions.