Calories in Flour, coconut
Generic food Nuts and Seeds
Flour, coconut contains 424 kcal per 100 g. A typical serving of reference amount, racc (15 g) provides about 64 kcal.
Roughly 54% of its calories come from carbohydrates, with 31% from fat and 15% from protein (estimated with general energy factors).
That is less energy than the typical item in nut and seed products on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
100 g provides 231% of the Daily Value for copper, 230% of the Daily Value for manganese and 59% of the Daily Value for magnesium.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 424 kcal | |
| Total fat M | 15.3 g | 20% |
| Saturated fat M | 14 g | 70% |
| Sodium M | 46.9 mg | 2% |
| Total carbohydrates C | 58.9 g | 21% |
| Dietary fiber M | 34.2 g | 122% |
| Total sugars | not reported | |
| Protein C | 16.1 g | 32% |
| Calcium M | 36 mg | 3% |
| Iron M | 8 mg | 45% |
| Magnesium M | 248 mg | 59% |
| Phosphorus M | 507 mg | 41% |
| Potassium M | 2,090 mg | 44% |
| Zinc M | 3.7 mg | 34% |
| Copper M | 2.1 mg | 231% |
| Manganese M | 5.3 mg | 230% |
| Selenium M | 26.8 µg | 49% |
% 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
- Protein 15%
- Carbohydrates 54%
- Fat 31%
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
Nutritional insights
- Fiber34.2 gin the top quarter of nut and seed products (median 8.4 g)
- Fat15.3 gin the lowest quarter of nut and seed products (median 48.8 g)
- Saturated fat14 gin the top quarter of nut and seed products (median 5.6 g)
- Sodium46.9 mgabove the median for nut and seed products (median 18 mg)
- Protein per 100 kcal3.8 gprotein density, useful for comparing foods with different calorie levels
- Water4.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat M | 0.81 g |
|---|---|
| Polyunsaturated fat M | 0.11 g |
Other components (3)
| Water M | 4.7 g |
|---|---|
| Nitrogen M | 3 g |
| Ash M | 5 g |
Other forms of Flour
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flour, wheat, all-purpose, enriched, bleached | 366 | 10.9 g | 77.3 g | 1.5 g |
| Flour, wheat, all-purpose, enriched, unbleached | 358 | 13.1 g | 73.2 g | 1.5 g |
| Flour, wheat, all-purpose, unenriched, unbleached | 362 | 12 g | 74.6 g | 1.7 g |
| Flour, whole wheat, unenriched | 370 | 15.1 g | 71.2 g | 2.7 g |
| Flour, bread, white, enriched, unbleached | 363 | 14.3 g | 72.8 g | 1.7 g |
| Flour, rice, white, unenriched | 359 | 6.9 g | 79.8 g | 1.3 g |
| Flour, corn, yellow, fine meal, enriched | 364 | 6.2 g | 80.8 g | 1.7 g |
| Flour, soy, defatted | 366 | 51.1 g | 32.9 g | 3.3 g |
| Flour, soy, full-fat | 452 | 38.6 g | 27.9 g | 20.7 g |
| Flour, rice, brown | 365 | 7.2 g | 75.5 g | 3.9 g |
| Flour, rice, glutinous | 358 | 6.7 g | 80.1 g | 1.2 g |
| Flour, pastry, unenriched, unbleached | 358 | 8.8 g | 77.2 g | 1.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chia seeds | 486 | 16.5 g | 42.1 g | 30.7 g |
| Chia seeds, dried Dried or dry | 486 | 16.5 g | 42.1 g | 30.7 g |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added Cooked | 446 | 18.6 g | 53.8 g | 19.4 g |
| Seeds, pumpkin and squash seeds, whole, roasted, without salt Cooked | 446 | 18.6 g | 53.8 g | 19.4 g |
| Flaxseed, ground | 514 | 18 g | 34.4 g | 37.3 g |
| Flax seeds | 545 | 18 g | 34.4 g | 37.3 g |
| Flaxseed | 534 | 18.3 g | 28.9 g | 42.2 g |
| Nutritional powder mix, high protein (Slim Fast) Dried or dry | 433 | 27.9 g | 50 g | 13.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in flour?
100 g of flour has 424 kcal. Reference amount, racc (15 g): about 64 kcal.
Is flour high in protein?
Flour contains 16.1 g of protein per 100 g (32% of the 50 g Daily Value), or 2.4 g in reference amount, racc (15 g). About 15% of its calories come from protein.
How many carbs are in flour?
Flour has 58.9 g of total carbohydrates per 100 g, including 34.2 g of fiber.
How much fat is in flour?
Flour contains 15.3 g of fat per 100 g, of which 14 g is saturated (70% of the Daily Value).
What vitamins and minerals does flour contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (231% DV), manganese (230% DV), magnesium (59% DV), selenium (49% DV) and iron (45% DV). The full list is in the vitamins and minerals table above.
How much sodium is in flour?
100 g contains 46.9 mg of sodium, 2% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated April 20, 2023. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2515382. License: CC0 1.0 (U.S. public domain). Source record dated April 20, 2023. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.