Sweetened Coconut Flakes Calories & Carbs
Last updated September 8, 2026 · Compiled by the CarbMeNot Team
Values per 1/4 cup (22g), 22g; per 100 g: 50g net carbs, 454 cal. Net carbs = total carbs − fiber − sugar alcohols — do the math for any label with the free net carbs calculator.
How many carbs are in sweetened coconut flakes?
Sweetened Coconut Flakes — 1/4 cup (22g), 22g — has 11g net carbs: 12g total carbs minus 1g fiber, plus 1g protein, 6g fat, and 100 calories. Per 100g that is 50g net carbs (54.5g total carbs, 4.5g fiber) and 454 calories. At this carb count, sweetened coconut flakes is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per 100 g, sourced from Manufacturer-reported values; net carbs are computed by CarbMeNot.
Is sweetened coconut flakes keto-friendly?
Sweetened Coconut Flakes is borderline for keto — it works only in small portions. 1/4 cup (22g), 22g is 11g net carbs (12g total carbs − 1g fiber); per 100g that is 50g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Keeping an eye on carbs in sweetened coconut flakes?
Sweetened Coconut Flakes runs higher in carbs, so portions matter. CarbMeNot tracks every gram from a photo, so you stay under your daily limit without the math.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 1/4 cup (22g) | 11g | 12g | 1g | 100 |
| 100 g (3.5 oz) | 50g | 54.5g | 4.5g | 454 |
| 1 oz (28 g) | 14g | 15.3g | 1.3g | 127 |
How many calories are in sweetened coconut flakes?
Sweetened Coconut Flakes — 1/4 cup (22g), 22g — has 100 calories, with 1g protein, 6g fat, and 11g net carbs. Per 100g: 454 calories and 50g net carbs.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 454 |
| Total carbs | 54.5g |
| Net carbs | 50g |
| Fiber | 4.5g |
| Sugar | 45.5g |
| Sugar alcohols | 0g |
| Protein | 4.5g |
| Fat | 27.3g |
| Sodium | 250mg |
| Potassium | 364mg |
Source: Manufacturer-reported values (snacks-sweets). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in sweetened coconut flakes?
- Sweetened Coconut Flakes (1/4 cup (22g), 22g) has 12g of total carbs and 11g of net carbs. Per 100 grams: 54.5g total, 50g net.
- How many net carbs are in sweetened coconut flakes?
- Sweetened Coconut Flakes has 11g of net carbs per 1/4 cup (22g), 22g — 12g total carbs minus 1g fiber.
- Is sweetened coconut flakes keto-friendly?
- Sweetened Coconut Flakes is borderline for keto — it works only in small portions. 1/4 cup (22g), 22g is 11g net carbs (12g total carbs − 1g fiber); per 100g that is 50g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in sweetened coconut flakes?
- Sweetened Coconut Flakes (1/4 cup (22g), 22g) has 100 calories; that is 454 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.