Nut & Seed

How much fiber is in coconut flakes?

Coconut Flakes have 1.5 g of fiber per 2 tbsp (10 g). That is 5% of the 28 g daily value and a moderate amount for a nut & seed. Per 100 g it works out to 15 g, which rank 17 of 21 nuts and seeds in the FiberUp database. About 13% of that fiber is soluble and 87% insoluble. It would take 17 servings to reach the 25 g adequate intake for women and 26 for the 38 g for men. Source: USDA FoodData Central.

By Anthony Calise, maker of FiberUp. Data checked October 2026.

1.5g

per 2 tbsp

15g

per 100 g

daily value

#17of 21

nuts and seeds

Soluble vs insoluble

Soluble 0.2g 13% Insoluble 1.3g 87%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About coconut flakes and fiber

Two tablespoons of coconut flakes provide 1.5 grams of fiber, almost entirely insoluble. This is the thicker flake; finely shredded coconut is listed under fruit.

Counts toward plant diversityLow FODMAP at this serving

How coconut flakes compares to other nuts and seeds

Per typical serving. The highest nut & seed in the database is chia seeds at 9.8 g.

Food	Serving	Fiber	Per 100 g	% DV
Pumpkin Seeds	1/4 cup	1.9 g	5.9 g	7%
Chestnuts	1/4 cup roasted	1.8 g	5 g	6%
Peanut Butter	2 tbsp	1.6 g	5 g	6%
Coconut Flakes	2 tbsp	1.5 g	15 g	5%
Tahini	2 tbsp	1.4 g	4.7 g	5%
Hemp Seeds	3 tbsp	1.2 g	4 g	4%
Cashews	1/4 cup	1.1 g	3.4 g	4%

All 21 nuts and seeds ranked by fiber

Servings to reach a daily goal

17×

servings of coconut flakes to reach 25 g, the adequate intake for adult women

26×

servings of coconut flakes to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

Frequently asked questions

How much fiber is in coconut flakes?

2 tbsp of coconut flakes, about 10 grams, contains 1.5 grams of dietary fiber. That is 15 grams of fiber per 100 grams and 5% of the 28 gram daily value.

Are coconut flakes high in fiber?

Not especially. Coconut Flakes have 1.5 g per serving, which ranks 17 of 21 nuts and seeds in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in coconut flakes soluble or insoluble?

About 13% of the fiber in coconut flakes is soluble (0.2 g) and 87% is insoluble (1.3 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of coconut flakes would reach a daily fiber goal?

It would take about 17 servings to reach 25 g (the adequate intake for adult women) and 26 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.