Unsweetened coconut flakes can fit keto as a measured topping: the dried-coconut reference has 7.3g net carbs per 100 g. A 20 g portion contributes about 1.5g within a 20–25 g daily budget. Sweetened baking coconut and coconut chips with coatings need their own labels.
YOUR PORTION
Per 100 g (unsweetened dried coconut meat). USDA FoodData Central.
Scales this reference to your portion, with no extra deductions. Calculation and units.
7.3gnet carbs in your portion
Per 100 g (unsweetened dried coconut meat)
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
The saved USDA record, Nuts, coconut meat, dried (desiccated), not sweetened, was recorded as accessed July 9, 2026 and reviewed September 6, 2026. Energy and carbohydrate are calculated; the saved record does not state derivations for protein, fat or fiber. Values describe unsweetened dried coconut meat; other preparations and exact packaged products can differ. Both coconut pages use the same broad desiccated-coconut reference; it does not establish an independent flake-size or shred-size analysis. No fresh laboratory analysis or physical recipe testing was performed.
Nutrition record reviewed 2026-09-06. Maintained by KetoLens Team.
Reserve the measured coconut until the rest of the dish is assembled, then scatter it over the top. Count chocolate, syrup or flavored yogurt separately instead of calling the entire dish a coconut serving.