2 tablespoon (medium) of Coconut Flour (15 g) has 60 calories. That works out to 400 calories per 100 g. It contains 9 g of carbs, 2.7 g of protein, 1.8 g of fat and 5.4 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Coconut Flour?

Coconut flour is made by drying and finely grinding coconut flesh, often after some of its milk or oil has been extracted. It has a gentle coconut sweetness and a dry, fibrous texture that absorbs liquid readily.

Used in coconut-growing regions and in gluten-free home baking worldwide, it works well in pancakes, muffins, cakes and biscuits. It is not a straightforward one-for-one replacement for wheat flour: recipes usually need more liquid and enough egg or another binder to hold together. Its standout nutritional feature is its fibre content, at 36 g per 100 g. For a lighter, less dense bake, use a modest amount alongside another flour, or stir a spoonful into yoghurt or a smoothie.

Coconut Flour Nutrition Facts

Selected: 100 g

400

KCAL / 100G

Carbs

60g

· 22% DV

Protein

18g

· 36% DV

Fat

12g

· 15% DV

Fiber

36g

· 129% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 57% · Protein 17% · Fat 26%

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Coconut Flour Vitamins & Minerals

Vitamins

0.3mg · 18% DV

0.6mg · 12% DV

Folate

35µg · 9% DV

0.1mg · 8% DV

Minerals

Manganese

2mg · 87% DV

Iron

6mg · 33% DV

Phosphorus

200mg · 29% DV

Potassium ⭐

400mg · 12% DV

Copper

0mg · 0% DV

How Nutritious Is Coconut Flour?

Nutrient density

High

60/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

57/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Coconut Flour Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Coconut Flour

To burn the 400 calories in 100 g:

🚶

99min

Walking (5 km/h)

🏃

41min

Running (8 km/h)

🚴

54min

Cycling

🏊

47min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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).

Compare Coconut Flour

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Coconut Flour vs Whole wheat pasta276 kcal more per 100 g

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Coconut Flour vs Breadstick10 kcal fewer per 100 g

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Coconut Flour vs Simit60 kcal more per 100 g

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Foods Similar to Coconut Flour

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Coconut Flour

Can you replace all-purpose flour with Coconut Flour?

No, Coconut Flour is not a one-to-one substitute for all-purpose flour. It absorbs much more liquid and has no gluten, so replacing flour by equal weight or volume can leave baked goods dry and crumbly. Use a recipe developed for Coconut Flour.

Why does Coconut Flour absorb so much liquid?

Coconut Flour absorbs a lot of liquid because its fine, fiber-rich structure holds moisture. Batter can thicken as it sits, so add liquid gradually and allow a short resting period before deciding whether it needs more.

Do you need eggs when baking with Coconut Flour?

Often, yes: many Coconut Flour baking recipes use eggs to bind the batter and provide structure. Coconut Flour lacks gluten and can make baked goods crumbly, so follow a tested recipe rather than simply adding it to a standard one.

What can you make with Coconut Flour?

Coconut Flour works well in recipes for muffins, cookies, cakes, and pancakes. You can also stir a small amount into yogurt or porridge to thicken it, but add it gradually because it absorbs liquid quickly.

Can you make pancakes with Coconut Flour?

Yes, you can make pancakes with Coconut Flour. Its strong absorbency can make the batter thick, and its lack of gluten changes the texture, so a pancake recipe written specifically for Coconut Flour is the most reliable choice.

Does Coconut Flour taste strongly of coconut?

Coconut Flour has a mild coconut flavor, which can be more noticeable in lightly flavored recipes. Cocoa, vanilla, cinnamon, or other pronounced flavors can balance it when you do not want the coconut taste to stand out.

What is the difference between Coconut Flour and almond flour?

Coconut Flour absorbs far more liquid and has a fibrous texture, while almond flour is oilier and gives baked goods a denser, richer crumb. They are not interchangeable in equal amounts; each needs recipes suited to its properties.

Can Coconut Flour be used to make bread?

Yes, Coconut Flour can be used to make bread, but it does not behave like wheat flour on its own. Bread recipes commonly pair it with eggs or other binders to help the loaf hold together.

How should you store Coconut Flour?

Store Coconut Flour in a tightly sealed container in a cool, dry place. Keep moisture out to prevent clumping and spoilage, and follow any storage directions on the package, especially after opening.

Can you make Coconut Flour at home?

Yes, you can make Coconut Flour at home by drying the leftover coconut pulp from making coconut milk and grinding it finely. Homemade flour may be coarser or retain more moisture than packaged flour, so check the batter texture as you cook.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026