Whole food · Nut and Seed Products
Coconut flour is a nutrient-dense, gluten-free baking alternative made from dried, defatted coconut meat. Per 100g, it provides 438 kcal, 16.139g of protein, 58.903g of carbohydrates, and is exceptionally high in dietary fiber at 34.24g. It contains 15.28g of fat and naturally has 0g of sugar.
| Water | 4.7 g |
| Energy (Atwater General Factors) | 438 kcal |
| Energy (Atwater Specific Factors) | 424 kcal |
| Nitrogen | 3.0 g |
| Protein | 16.1 g |
| Total lipid (fat) | 15.3 g |
| Ash | 5.0 g |
| Carbohydrate, by difference | 58.9 g |
| Fiber, total dietary | 34.2 g |
| Calcium, Ca | 36.0 mg |
| Iron, Fe | 8.0 mg |
| Magnesium, Mg | 248 mg |
| Phosphorus, P | 507 mg |
| Potassium, K | 2088 mg |
| Sodium, Na | 46.9 mg |
| Zinc, Zn | 3.7 mg |
| Copper, Cu | 2.1 mg |
| Manganese, Mn | 5.3 mg |
| Selenium, Se | 26.8 ug |
| Fatty acids, total saturated | 14.0 g |
| Fatty acids, total monounsaturated | 0.81 g |
| Fatty acids, total polyunsaturated | 0.11 g |
Can coconut flour be used as a 1:1 substitute for wheat flour?
No, it cannot. Coconut flour is highly absorbent and requires significantly more liquid and eggs in recipes, typically needing about 1/4 cup to replace 1 cup of wheat flour.
Is coconut flour suitable for a ketogenic diet?
It is lower in net carbs than many flours due to its high fiber content, but it is still relatively high in total carbohydrates. Its use is often limited in strict keto diets.
What does coconut flour taste like?
It has a mild, naturally sweet coconut flavor and aroma, which can add a distinct taste to baked goods.