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Coconut Flour Calories
Gluten-free, high fiber, low carb, good protein source
CALORIES
GI
POTASSIUM
FIBER
Coconut Flour Nutrition Facts
Selected: 100 g
400
KCAL / 100G
Carbs
60g
· 57%
Protein
18g
· 17%
Fat
12g
· 26%
Fiber
36g
Coconut Flour Vitamins & Minerals
Vitamins
B6
0.3mg · 18% DV
B5
0.6mg · 12% DV
Folate
35µg · 9% DV
B1
0.1mg · 8% DV
Minerals
Manganese
2mg · 87% DV
Iron
6mg · 33% DV
Phosphorus
200mg · 29% DV
Magnesium
90mg · 21% DV
Coconut Flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Coconut Flour Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Coconut Flour Contain Allergens?
No known major allergens
Which Diets Is Coconut Flour Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Coconut Flour Fat Profile
SATURATED
10g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Foods Similar to Coconut Flour
Coconut Flour — Frequently Asked Questions
How many calories are in coconut flour?
Coconut flour provides 400 calories per 100 g. The calorie total for a recipe depends on how much flour is used.
Is coconut flour high in protein?
Coconut flour contains 18 g of protein per 100 g. It is a plant-based flour option that contributes protein to meals and recipes.
How many carbs are in coconut flour?
Coconut flour has 60 g of carbohydrates per 100 g. It also provides 36 g of fiber per 100 g.
Is coconut flour a good source of fiber?
Yes, coconut flour contains 36 g of fiber per 100 g. Its high fiber content may help make meals more filling.
Is coconut flour keto-friendly?
Yes, coconut flour is listed as compatible with a keto diet. Since it contains 60 g of carbohydrates per 100 g, portion size still matters.
Is coconut flour gluten-free?
Yes, coconut flour is compatible with a gluten-free diet. It can be used as a gluten-free flour alternative.
What is the glycemic index of coconut flour?
Coconut flour has a glycemic index of 45. This is generally considered a low-to-moderate GI value.
Can vegans eat coconut flour?
Yes, coconut flour is compatible with vegan and vegetarian diets. It is also listed as suitable for paleo, Mediterranean, pescatarian, flexitarian, and omnivore eating patterns.
How much fat is in coconut flour?
Coconut flour contains 12 g of fat per 100 g. The same amount provides 18 g of protein and 36 g of fiber.
Is coconut flour highly processed?
Coconut flour is classified as minimally processed. It is therefore not categorized as a highly processed food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.