Coconut Chips: Nutrition, 10 Powerful Health Benefits, Side Effects & Home Recipes

Coconut chips, also known as coconut flakes or coconut shavings, are a delicious and nutritious snack made from the flesh of mature coconuts. These crispy and flavorful chips are not only a tasty treat but also offer numerous health benefits.

In this article, we will dive deep into the nutrition profile of coconut chips, explore ten powerful health benefits, discuss potential side effects, and provide some home recipes to enjoy this delightful snack.

Nutrition Profile of Coconut Chips

Coconut chips are packed with essential nutrients that contribute to a well-rounded diet. Here is the nutritional breakdown per 1-ounce (28g) serving of unsweetened coconut chips:

  • Calories: 187
  • Fat: 18 grams
  • Carbohydrates: 4 grams
  • Fiber: 3 grams
  • Protein: 2 grams
  • Iron: 5% of the Daily Value (DV)
  • Zinc: 3% of the DV
  • Copper: 9% of the DV
  • Manganese: 17% of the DV

While coconut chips are relatively high in fat, it is important to note that the majority of the fat is in the form of medium-chain triglycerides (MCTs), which are considered a healthy type of fat.

Now let’s dive into the ten powerful health benefits that coconut chips offer and explore how to enjoy them.

Health Benefits of Coconut Chips

Health Benefits of Coconut Chips

Coconut chips are not only delicious but also offer several wonderful health benefits. Here are 10 of the Powerful health benefits of coconut chips:

1. Rich in Healthy Fats

Coconut chips are abundant in healthy fats, particularly medium-chain triglycerides (MCTs). These MCTs are easily digested and metabolized by the body, providing a quick source of energy. Unlike long-chain fatty acids found in many other foods, MCTs are less likely to be stored as body fat. Incorporating this chips into your diet can help support healthy brain function, boost energy levels, and promote better weight management.

Tip: Enjoy coconut chips as a topping for your morning smoothie bowl or sprinkle them over your favorite salad for a satisfying crunch.

2. High in Fiber

Fiber is an essential nutrient that supports a healthy digestive system and aids in maintaining regular bowel movements. Coconut chips are an excellent source of dietary fiber, which can help prevent constipation, promote a feeling of fullness, and support healthy weight management. Additionally, the fiber content in this chips can contribute to a healthy gut microbiome, supporting overall digestive health.

Tip: Mix coconut chips with a handful of nuts and dried fruits for a nutritious trail mix snack.

3. Packed with Antioxidants

Antioxidants are compounds that help protect the body against free radicals, which are unstable molecules that can cause cellular damage. Coconut chips contain antioxidants, such as phenolic compounds, that have been linked to various health benefits, including reduced inflammation, improved heart health, and a lower risk of chronic diseases. Including it in your diet can contribute to a well-rounded antioxidant intake.

Tip: Add coconut chips to homemade granola bars or energy balls for a wholesome and antioxidant-rich snack.

4. Supports Heart Health

The healthy fats found in coconut chips, such as MCTs, can have a positive impact on heart health. Studies have shown that consuming MCTs can help increase levels of HDL (good) cholesterol while reducing levels of LDL (bad) cholesterol. This cholesterol-balancing effect can lower the risk of heart disease and improve overall cardiovascular health.

Tip: Sprinkle coconut chips over a bowl of Greek yogurt or oatmeal for a heart-healthy breakfast.

5. Boosts Immunity

Coconut chips contain essential nutrients, including vitamins and minerals, that can support a healthy immune system. The high levels of lauric acid found in coconut chips have antimicrobial and antiviral properties, which can help protect against infections and strengthen the immune response. Incorporating this chips into your diet can provide a natural boost to your immune system.

Tip: Use coconut chips as a topping for homemade vegetable stir-fries for a tasty and immune-boosting meal.

6. Enhances Bone Health

Coconut chips are a good source of minerals, such as manganese and copper, which are essential for maintaining healthy bones. These minerals play a vital role in the formation and maintenance of bone tissue, as well as in the absorption of calcium. Including it in your diet can contribute to strong and healthy bones.

Tip: Sprinkle coconut chips over roasted vegetables or baked sweet potatoes for a nutritious and bone-boosting side dish.

7. Supports Blood Sugar Control

Due to their low glycemic index, coconut chips have a minimal impact on blood sugar levels. This makes them a suitable snack option for individuals with diabetes or those looking to maintain stable blood sugar levels. The healthy fats and fiber in coconut chips can help slow down the digestion of carbohydrates, preventing rapid spikes in blood sugar.

Tip: Enjoy coconut chips as a standalone snack or pair them with a source of protein, such as a handful of almonds, to help balance blood sugar levels.

8. Provides Essential Minerals

Coconut chips are a rich source of essential minerals, including iron, magnesium, and potassium. These minerals are involved in various bodily functions, such as energy production, muscle contraction, and nerve signaling. Incorporating coconut chips into your diet can help meet your daily mineral requirements and support overall health and well-being.

Tip: Use coconut chips as a crunchy topping for your favorite fruit salad for a nutrient-packed dessert.

9. Promotes Skin Health

The healthy fats and antioxidants found in coconut chips can promote healthy skin from within. The MCTs in coconut chips can provide nourishment to the skin cells, helping to keep the skin hydrated and supple. Additionally, the antioxidants in coconut chips can help fight oxidative stress, reducing the signs of aging and promoting a youthful complexion.

Tip: Mix coconut chips with dark chocolate chips and almonds for a delicious and skin-nourishing trail mix.

10. Aids in Weight Management

Despite being high in healthy fats, coconut chips can actually aid in weight management. The combination of healthy fats and fiber in coconut chips can help promote a feeling of fullness and reduce cravings, which can ultimately lead to consuming fewer calories. Additionally, the MCTs in coconut chips have been shown to increase energy expenditure and fat burning, further supporting weight management efforts.

Tip: Use coconut chips as a topping for a bowl of fresh fruit or yogurt for a satisfying and weight-friendly snack.

Coconut Chips Side Effects and Precautions

While coconut chips offer numerous health benefits, it is important to consume them in moderation, especially if you have certain health conditions or dietary restrictions. Here are a few potential side effects and precautions to consider:

  • High in Calories: Coconut chips are relatively high in calories, so it is important to enjoy them in moderation, especially if you are watching your calorie intake.
  • Allergies: Coconut allergies are rare but can occur. If you have a known allergy to coconuts, it is best to avoid coconut chips and other coconut-based products.
  • FODMAPs: Coconut chips contain a type of carbohydrate called FODMAPs, which may cause digestive discomfort in individuals with irritable bowel syndrome (IBS) or other digestive disorders. If you have a sensitivity to FODMAPs, it is advisable to consume coconut chips in small amounts or avoid them altogether.

It’s important to note that the side effects of coconut chips are typically associated with excessive consumption or in individuals with specific health conditions. Consuming coconut chips in moderation as part of a balanced diet is generally safe for most people. If you have any concerns or experience any adverse effects, it’s best to consult with a healthcare professional.

Coconut Chips Home Recipes

Coconut Chips Home Recipes

Coconut chips can be enjoyed on their own as a tasty snack or incorporated into various recipes to add a flavorful crunch. For you to enjoy their benefits, here are a few simple and delicious recipes of coconut chips:

1. Coconut Chip Granola


  • 2 cups rolled oats
  • 1 cup coconut chips
  • 1/2 cup nuts (e.g., almonds, cashews, or walnuts)
  • 1/4 cup honey or maple syrup
  • 2 tablespoons coconut oil, melted
  • 1 teaspoon vanilla extract
  • Pinch of salt


  1. Preheat your oven to 325°F (163°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the rolled oats, coconut chips, nuts, honey or maple syrup, melted coconut oil, vanilla extract, and a pinch of salt. Mix well until all the ingredients are evenly coated.
  3. Spread the mixture onto the prepared baking sheet in an even layer.
  4. Bake for 20-25 minutes, or until the granola is golden brown, stirring halfway through to ensure even cooking.
  5. Remove from the oven and let it cool completely before storing in an airtight container.

2. Coconut Chip Crusted Chicken


  • 4 boneless, skinless chicken breasts
  • 1 cup coconut chips
  • 1/2 cup breadcrumbs
  • 2 eggs, beaten
  • Salt and pepper, to taste
  • Cooking oil


  1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a food processor, pulse the coconut chips until they resemble coarse crumbs.
  3. In a shallow dish, combine the coconut chip crumbs, breadcrumbs, salt, and pepper.
  4. Dip each chicken breast into the beaten eggs, then coat it with the coconut chip mixture, pressing gently to adhere.
  5. Heat a skillet over medium heat with enough cooking oil to coat the bottom. Cook the chicken breasts for 2-3 minutes on each side until golden brown.
  6. Transfer the chicken breasts to the prepared baking sheet and bake for an additional 15-20 minutes, or until the chicken is cooked through and the coating is crispy.
  7. Serve the coconut chip crusted chicken with your favorite dipping sauce or alongside a fresh salad.


Coconut chips are a delicious and nutritious snack option that offers a range of health benefits. From promoting heart health to supporting bone health and providing essential nutrients, coconut chips are a versatile and flavorful addition to your diet.

However, it is important to consume them in moderation and be mindful of any potential allergies or sensitivities.

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