Are Unsweetened Coconut Flakes Nutritious?

Popular in baking, unsweetened coconut flakes add texture and sweetness to cakes and candies. You can also use this food in savory dishes as well, such as Indian curries. Coconut is nutritious, containing a variety of vitamins and minerals, but it is also high in fat and does not provide a high amount of protein.

Calories and Fat

A 1-oz. serving of unsweetened coconut flakes contains 187 calories and 18.2 g of fat. The majority of the calories in this fruit meat come from fat -- 88 percent of them. Sixteen grams of this fat is saturated, a type of fat that may potentially raise your cholesterol. Coconut fat may also have a negative impact on the brain, contributing to depression, according to a study published in the February 2011 issue of "Brain Research." This study was carried out on fish, so human studies are needed to determine how this correlates to humans.

Carbohydrates and Fiber

Unsweetened coconut flakes have 6.7 g of carbohydrates per serving, or 2 to 2.9 percent of the quantity of carbs you need in your meal plan each day. The carbohydrates in coconut are critical for helping to meet your energy requirements. Each serving of this fruit contains 4.6 g of fiber; you should include 25 to 38 g of fiber daily if you follow a 2,000 calorie diet. This makes coconut a good choice for protecting your against constipation and diverticulitis.

Protein

Coconut is not a good source of protein, but it does provide a small amount: 1.9 g per serving. You require 46 to 56 g of protein each day to bolster your immune system as well as get energy and build healthy muscle. Coconut protein may also benefit diabetes patients. Research published in the January 2011 edition of the journal "Chemico-Biological Interactions" indicates that coconut protein helps prevent diabetes in animal studies. Human trials are needed to confirm that these findings translate to human diabetics.

Minerals

Include unsweetened coconut flakes in your diet to boost your intake of manganese. Each serving provides 38 percent of the daily recommended intake; the manganese in this fruit meat helps you absorb calcium and maintains the function of your brain. A serving of coconut also contains 11 percent of the copper you require each day, helping to keep you bones and blood vessels healthy. You'll get 7 percent or less than the selenium, calcium, iron, magnesium, phosphorus, potassium and zinc you need each daily as well.

Vitamins

Unsweetened coconut flakes provide many B vitamins, including 4 percent of the daily recommended intake of vitamin B-6 and lesser amounts of thiamin, riboflavin, niacin, folate and pantothenic acid. The B vitamins are important for converting the foods you eat to energy for your body to use. You'll also take in small quantities of vitamins C and E.