USDA reference food · Nut and Seed Products

Flour, coconut

Per 100 g, flour, coconut has 420 calories, 16g of protein, 15g of fat and 34g of fiber (USDA FoodData Central, Foundation Foods, FDC 2515382). It is one of 28 USDA descriptions of flour.

FoodData Central 2515382, Foundation Foods, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size100 g (100g)

AmountPortion

Amount per serving

Calories420

% Daily Value*

Total Fat 15g20%

Saturated Fat 14g70%

Trans Fat not declared

Cholesterol not declared

Sodium 45mg2%

Total Carbohydrate 59g21%

Dietary Fiber 34g122%

Total Sugars not declared

Includes Added Sugars not declared

Protein 16g32%

Vitamin D not declared

Calcium 40mg3%

Iron 8mg45%

Potassium 2090mg44%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (Foundation Foods), scaled to the portion. Check the USDA record.

Protein per 100 g: 16.1g; more than 65% of 8,218 USDA reference foods
Calories per 100 g: 424; more than 89% of reference foods
Fiber per 100 g: 34.2g; more than 100% of reference foods

What a portion gives you

Fiber 34g122%

Protein 16g32%

Potassium 2090mg44%

Calcium 40mg3%

Iron 8mg45%

Sodium 45mg2%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, Foundation Foods (FDC 2515382); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper2.1 mg in 100 g (100 g), 231% of the Daily Value
Manganese5.3 mg in 100 g (100 g), 230% of the Daily Value
Magnesium248 mg in 100 g (100 g), 59% of the Daily Value
Selenium27 µg in 100 g (100 g), 49% of the Daily Value
Phosphorus507 mg in 100 g (100 g), 41% of the Daily Value
Zinc3.7 mg in 100 g (100 g), 34% of the Daily Value

Source: USDA FoodData Central (FDC 2515382), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 54% carbohydrate, 31% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	424	89%
Protein	16.1 g	65%
Total fat	15.3 g	78%
Carbohydrate	58.9 g	87%
Fiber	34.2 g	100%
Sodium	46.9 mg	32%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (22)

The portion is 100 g (100 g); % DV is for that portion.

Energy, macronutrients and sugars (9)

Nutrient	Per portion	Per 100 g	% DV
Protein	16.1 g	16.1 g	32%
Total lipid (fat)	15.3 g	15.3 g	20%
Carbohydrate, by difference	58.9 g	58.9 g	21%
Ash	4.99 g	4.99 g
Water	4.69 g	4.69 g
Fiber, total dietary	34.2 g	34.2 g	122%
Fatty acids, total saturated	14.0 g	14.0 g	70%
Fatty acids, total monounsaturated	0.81 g	0.81 g
Fatty acids, total polyunsaturated	0.11 g	0.11 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	36.0 mg	36.0 mg	3%
Iron, Fe	8.02 mg	8.02 mg	45%
Magnesium, Mg	248 mg	248 mg	59%
Phosphorus, P	507 mg	507 mg	41%
Potassium, K	2,088 mg	2,088 mg	44%
Sodium, Na	46.9 mg	46.9 mg	2%
Zinc, Zn	3.70 mg	3.70 mg	34%
Copper, Cu	2.08 mg	2.08 mg	231%
Manganese, Mn	5.29 mg	5.29 mg	230%
Selenium, Se	26.8 µg	26.8 µg	49%

Source: USDA FoodData Central, FDC 2515382: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat flour

USDA lists 28 preparations of flour. The flour page puts them side by side, per 100 g and per portion.

Compare every flour preparation

Next questions

Every common food in nut and seed productscalories, protein, fat and carbohydrate side by side
Foods high in fibermore fiber per 100 g than 100% of reference foods
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Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov