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Coconut Flakes

Packaged product Nuts and Seeds Bowl And Basket

Coconut Flakes contains 467 kcal per 100 g. A serving, 2 tbsp, 15 g (15 g) provides about 70 kcal.

Roughly 50% of its calories come from carbohydrates, with 50% from fat and 0% from protein (estimated with general energy factors).

That is close to the median for nuts and seeds on FoodFactly (441 kcal per 100 g).

100 g provides 173% of the Daily Value for Pantothenic acid (B5), 154% of the Daily Value for Riboflavin (B2) and 118% of the Daily Value for Vitamin B6.

The values are label data submitted by the manufacturer to USDA FoodData Central.

Coconut Flakes by Bowl And Basket, product photo
Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors
467kcal per 100 g
0 gprotein
53.3 gcarbohydrates
23.3 gfat
70kcal in serving, 2 tbsp, 15 g (15 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories L 467 kcal
Total fat L 23.3 g 30%
Saturated fat L 23.3 g 117%
Trans fat L 0 g
Cholesterol L 0 mg 0%
Sodium L 133 mg 6%
Total carbohydrates L 53.3 g 19%
Dietary fiber L 13.3 g 48%
Total sugars L 33.3 g
Added sugars L 26.7 g 53%
Protein L 0 g 0%
Riboflavin (B2) L 2 mg154%
Pantothenic acid (B5) L 8.7 mg173%
Vitamin B6 L 2 mg118%
Folate (B9) L 253 µg63%
Calcium L 0 mg0%
Iron L 0 mg0%
Potassium L 400 mg9%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Carbohydrates: 50%Fat: 50%467kcal / 100 g
  • Carbohydrates 50%
  • Fat 50%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Pantothenic acid (B5)173%Riboflavin (B2)154%Vitamin B6118%Folate (B9)63%Potassium9%Calcium0%Iron0%

Nutritional insights

  • Protein0 gin the lowest quarter of nuts and seeds (median 10.5 g)
  • Fiber13.3 gin the top quarter of nuts and seeds (median 5.8 g)
  • Sugars33.3 gin the top quarter of nuts and seeds (median 6.9 g)
  • Fat23.3 gabove the median for nuts and seeds (median 23.2 g)
  • Saturated fat23.3 gin the top quarter of nuts and seeds (median 5.3 g)
  • Sodium133 mgabove the median for nuts and seeds (median 118 mg)
  • Protein per 100 kcal0 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Carotenoids (1)
Vitamin D (D2 + D3), International Units L0 IU

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.

Per 100 g Open Food FactsUSDA Branded
Calories 467 kcal467 kcal
Protein 0 g0 g
Carbohydrates 53.3 g53.3 g
Fat 23.3 g23.3 g
Fiber 13.3 g13.3 g
Sugars 33.3 g33.3 g
Sodium 133 mg133 mg

Product details

Brand
Bowl And Basket
Barcode
0041190072460
Quantity
14 oz
Label serving
2 tbsp (15 g)
Category
Nuts and Seeds

Ingredients

Ingredients not reported.

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Roasted Baru Seeds Natural Traditions 467 26.7 g 30 g 36.7 g
Cherries Berries & Nuts Ferris Nut Co. 467 10 g 50 g 30 g
Quinoa & Seeds Roasty Toasty 467 13.3 g 60 g 20 g
Trial mix(Cashew/Cranberry/Walnut w/Almond & Pumpkin Seeds Kind 467 20 g 40 g 36.7 g
Carmalized Coconut Topping Azure 467 0 g 26.7 g 36.7 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: Branded Foods, record 1996021. License: CC0 1.0 (U.S. public domain). Source record dated May 20, 2021. Imported November 6, 2026.
  • Open Food Facts, record 0041190072460. License: ODbL 1.0 (Open Food Facts). Source record dated April 17, 2025. Imported November 8, 2026.

Last updated: . Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.

Frequently asked questions

How many calories are in Coconut Flakes?

100 g of Coconut Flakes has 467 kcal. Serving, 2 tbsp, 15 g (15 g): about 70 kcal.

How much protein is in Coconut Flakes?

Coconut Flakes contains 0 g of protein per 100 g (0% of the 50 g Daily Value), or 0 g in serving, 2 tbsp, 15 g (15 g). About 0% of its calories come from protein. Compared with other nuts and seeds, that is in the lowest quarter (median 10.5 g).

How many carbs are in Coconut Flakes?

Coconut Flakes has 53.3 g of total carbohydrates per 100 g, including 13.3 g of fiber and 33.3 g of sugars.

How much fat is in Coconut Flakes?

Coconut Flakes contains 23.3 g of fat per 100 g, of which 23.3 g is saturated (117% of the Daily Value).

What vitamins and minerals does Coconut Flakes contain?

Per 100 g, the most notable amounts relative to the Daily Value are Pantothenic acid (B5) (173% DV), Riboflavin (B2) (154% DV), Vitamin B6 (118% DV) and Folate (B9) (63% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Coconut Flakes?

100 g contains 133 mg of sodium, 6% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated April 17, 2025. FoodFactly last checked it on November 8, 2026. Each value above shows whether it was measured, calculated or taken from a label.