17 Fit Food calories Nuts and seeds
Sweetened coconut flakes calories and nutrition facts
Sweetened coconut flakes: 501 kcal per 100 g, protein 2.9 g, fat 35.5 g, carbs 43.2 g. 1 tbsp (5 g): 25 kcal.
Sweetened coconut flakes are the soft, moist shreds sold in bags for baking – the coating on coconut cream pie, the base of macaroons and part of German chocolate cake frosting. They have about 501 kcal per 100 g, and a 5 g tablespoon has around 25 kcal. Toasted for a topping, they’re easy to sprinkle generously.
- Source of fibre
- High in manganese
- High in copper
- High in selenium
- Protein 2%
- Fat 63%
- Carbs 34%
In everyday portions
- 1 tbsp ≈ 5 g 25 kcal P 0.1 · F 1.8 · C 2.2 g
- Typical serving · 15 g 75 kcal P 0.4 · F 5.3 · C 6.5 g
- 100 kcal is 20 g this much of it gives 100 kcal
- Energy density High 5 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 501 kcal 2,096 kJ 25%
- Protein 2.9 g 6%
- Fat 35.5 g 51%
- Carbs available, without fibre 43.2 g 17%
- Fibre 4.5 g
- Salt 0.66 g 11%
Where the calories come from
- Protein 2%
- Fat 63%
- Carbs 34%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.39 mg 3%
- Vitamin K 0.3 µg <1%
- Vitamin C 0.7 mg <1%
- Vitamin B1 thiamin 0.031 mg 3%
- Vitamin B2 riboflavin 0.02 mg 1%
- Vitamin B3 niacin 0.474 mg 3%
- Vitamin B5 pantothenic acid 0.722 mg 12%
- Vitamin B6 0.271 mg 19%
- Folate B9 8 µg 4%
- Vitamin B12 0 µg 0%
- Choline 19.3 mg
Minerals
- Potassium 337 mg 17%
- Calcium 15 mg 2%
- Phosphorus 107 mg 15%
- Magnesium 50 mg 13%
- Iron 1.9 mg 14%
- Zinc 1.8 mg 18%
- Copper 0.313 mg 31%
- Manganese 2.5 mg 124%
- Selenium 16.7 µg 30%
- Iodine no data
- Sodium 262 mg 11%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- High in manganese
- High in copper
- High in selenium
- Source of vitamin B6
- Source of zinc
- Source of potassium
- Source of phosphorus
Nuts and seeds
Among nuts and seeds
The category in the 17 Fit catalog: 51 foods. Compared per 100 g.
- 86% Fewer calories than 86% of nuts and seeds.
Similar in composition
The foods with the nearest calories and macros.
- Chia seeds 486 kcal
- Cashews 553 kcal
- Poppy seeds 525 kcal
- Cashew butter 587 kcal
- Flaxseed 534 kcal
- Pistachios 560 kcal
More in Nuts and seeds
- Chestnuts 245 kcal
- Sesame seeds 573 kcal
- Pine nuts 673 kcal
- Pecans 691 kcal
- Macadamia nuts 718 kcal
- Almond butter 614 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 168586.
Carbs are available carbohydrates, without fibre, as on EU labels.