Trader Joe's Flake Coconut, Organic, Unsweetened nutrition facts
Per ¼ cup · 30 g
of a 2,000 cal day
- Protein2g4% of calories
- Carbs6g11% of calories
- Fat21g86% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Trader Joe's Flake Coconut, Organic, Unsweetened (¼ cup, 30 g) has 220 calories, with 2 g of protein, 6 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (86% of calories). Keep an eye on saturated fat, which provides 98% of the daily value.
High in
20%+ of the daily value
Nothing notable
Good source of
10–19% of the daily value
- Dietary fiber14%
- Iron11%
Watch
20%+ of the daily value
- Saturated fat98%
Vitamins & minerals
Amounts for ¼ cup (30 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 5 mg | 1% |
| Iron | 1 mg | 11% |
| Potassium | 214 mg | 5% |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Great Value Coconut Flakes, Unsweetened733
- Trader Joe's Flake Coconut, Organic, Unsweetened733
- Bob's Red Mill Coconut Flakes, Unsweetened, Unsulfured667
- Let's Do...organic Shredded Coconut, Unsweetened667
- Axe Organics COconut Crispy Rollers, Original Coconut500
- Coconut meat (dried (desiccated), sweetened, flaked, packaged)456
- Genuine Coconut Organic Coconut Chunks364
Similar foods
388 calCoconut meat (dried (desiccated), sweetened, flaked, packaged)1 cup+168 cal
150 calAxe Organics COconut Crispy Rollers, Original Coconut7 rollers−70 cal
110 calGreat Value Coconut Flakes, Unsweetened2 tbsp.−110 cal
100 calBob's Red Mill Coconut Flakes, Unsweetened, Unsulfured¼ cup−120 cal
100 calLet's Do...organic Shredded Coconut, Unsweetened2 ½ tbsp−120 cal
200 calGenuine Coconut Organic Coconut Chunks½ cup−20 cal
Burning 220 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Trader Joe's Flake Coconut, Organic, Unsweetened?
One serving of Trader Joe's Flake Coconut, Organic, Unsweetened (¼ cup) has 220 calories, which works out to 733 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Trader Joe's Flake Coconut, Organic, Unsweetened high in protein?
Not especially. It has 2 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Trader Joe's Flake Coconut, Organic, Unsweetened keto-friendly?
It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Trader Joe's Flake Coconut, Organic, Unsweetened?
5 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Trader Joe's Flake Coconut, Organic, Unsweetened?
2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
