Coconut shavings - their properties, nutritional values, and caloric content
Tim Klein
2026-03-16
3 min. read
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Coconut shavings are frequently employed to create healthier versions of homemade cakes, cookies, muesli bars, and coconut pudding coated in chocolate. Are sweet treats made from coconut genuinely healthier alternatives to traditional baked goods?
Is it indeed the price at which we can purchase them?
Coconut flakes are an affordable bakery product that can be found in every large store and most small, neighborhood stores.
Nutritional components, energy value and glycemic index
Unfortunately, coconut flakes are a product with a very high energy density, which is due to their very high fatty acid content. 100 g of this product provides as much as 657 kcal, including 67 g of fat, 5.9 g of carbohydrates, 5.6 g of protein, and 21.1 g of dietary fiber. The low carbohydrate content, yet high fat and dietary fiber content, categorizes coconut flakes as a product with a low glycemic index. As for micronutrients, coconut flakes contain large amounts of potassium, phosphorus, magnesium, iron, manganese, as well as vitamins E and B3.
Do they display health-promoting properties?
Coconut flakes, as their name suggests, are a product derived from coconut. The current scientific perspective classifies coconut oil in the same group as palm oil and animal fats, i.e. as products that are a source of harmful saturated fatty acids subject to daily dietary restriction. The predominant fatty acids in coconut flakes, up to 94%, are saturated fatty acids, whose excess in the diet contributes to the development of cardiovascular diseases. Coconut oil significantly increases the LDL cholesterol level compared to plant oils and roughly the same as butter. For these reasons, the consumption of coconut flakes in large quantities is not recommended, especially for individuals with hypercholesterolemia and hypertriglyceridemia, for individuals with metabolic syndrome and for diabetic patients. However, it is worth noting that the occasional consumption of coconut flakes as a decorative or flavorful extra (about 1-2 teaspoons) in a meal does not have a negative impact on our health and provides a lot of potassium and dietary fiber. It is also worth mentioning that coconut can cause allergies.
Regulatory recipes
Fruit dessert with coconut yogurt and oat flakes Ingredients: 1/2 apples, 1/2 pears, 1 small banana, 3 tablespoons of oats, 1 small packaging of natural yogurt, 1 tablespoon of coconut flakes. Preparation: cut the fruit into smaller pieces. Mix the yogurt with the flakes and chips. Put the fruit in a bowl and pour the yogurt with additives over it. Add coconut flakes and ananas to taste. Coconut flakes and ananas should not be included regularly in our diet, but they can be consumed sporadically as a side dish to meals without harming our health.
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