KETO VERDICTYES
Unsweetened coconut flakes are keto-friendly. ~7.4g net carbs per 100g with high fat (MCT-rich) make them great for texture and flavor—best as a topping, not the base.
Are Coconut Flakes Keto?
Tree Nuts
Unsweetened coconut flakes are keto-friendly. ~7.4g net carbs per 100g with high fat (MCT-rich) make them great for texture and flavor—best as a topping, not the base.
- Net carbs (100g)7.4g
- Protein (100g)7g
- Fat (100g)65g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
7.4g
Total Carbs
24g
Fiber
16g
Protein
7g
Fat
65g
Calories
660
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Moderate net carbs (~7–8g/100g) with very high fat support ketosis when used in modest amounts
- MCT-containing fats (esp. lauric acid) are readily used for energy
- Fiber helps blunt the carb impact and adds fullness
- Naturally gluten-free and low in sugar when unsweetened
- Adds crunch and richness to keto baking and yogurt bowls
- Versatile: works in both sweet and savory dishes
HEALTH BENEFITS
- Provides lauric acid and other medium-chain fats that are efficiently metabolized
- Good source of minerals like manganese, copper, and selenium
- Dietary fiber supports digestive health and satiety
- Energy-dense fats can help maintain caloric intake on keto
- Contains polyphenols with antioxidant activity
PREPARATION SUGGESTIONS
TOASTED SNACK MIX
Toast flakes at 325°F (160°C) 8–12 minutes, stirring once, then toss with sea salt, cinnamon, or cocoa powder.
KETO BAKING TEXTURE
Fold into almond-flour cookies or brownies for crisp, toasty edges and subtle coconut flavor.
COCONUT-CRUSTED PROTEINS
Combine with almond-flour and spices to coat shrimp or chicken; pan-fry in coconut-oil or ghee.
PIE/CHEESECAKE CRUST
Mix flakes with melted butter and sweetener for a fast, press-in keto crust.
YOGURT PARFAIT
Layer with greek-yogurt-full-fat and a few raspberry or blueberry for crunch and creaminess.
SAVORY SPRINKLE
Toast lightly and finish curry or roasted cauliflower-rice for nutty aroma and bite.