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Coconut flour (raw) Calories
Gluten-free, high fiber, low carb, healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Coconut flour (raw) (16 g) has 64 calories. That works out to 400 calories per 100 g. It contains 9.6 g of carbs, 2.9 g of protein, 2.1 g of fat and 6.1 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.
Coconut flour (raw) Nutrition Facts
Selected: 2 tablespoon (medium) · 16 g
64
KCAL / 16G
Carbs
9.6g
· 3% DV
Protein
2.9g
· 6% DV
Fat
2.1g
· 3% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 17% · Fat 27%
Coconut flour (raw) nutrition facts table · 2 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 1.84 g | 9% |
| Trans fat | 0 g | |
| Sodium | 6.08 mg | 0% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 6.1 g | 22% |
| Protein | 2.9 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Coconut flour (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 16 g | 64 kcal |
| 1 teaspoon (small) | 3 g | 12 kcal |
| 1 tablespoon (small) | 8 g | 32 kcal |
| 3 tablespoon (large) | 24 g | 96 kcal |
| 1 serving (medium) | 30 g | 120 kcal |
| ½ cup (small) | 56 g | 224 kcal |
| 100 g | 100 g | 400 kcal |
| 1 cup (medium) | 112 g | 448 kcal |
| 1 pack (large) | 250 g | 1000 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Coconut flour (raw)
What is coconut flour made from?
Coconut flour is made by drying and finely grinding the solid coconut meat left after coconut milk or oil is extracted. It is not simply ground desiccated coconut, and its high fiber content makes it behave differently from wheat flour.
Can you replace all-purpose flour with coconut flour?
No, coconut flour usually cannot replace all-purpose flour cup for cup. It absorbs much more liquid and has no gluten structure, so a direct swap can leave baked goods dry and crumbly; use a recipe designed for coconut flour.
Why does coconut flour absorb so much liquid?
Coconut flour’s abundant fiber binds and holds a lot of moisture. Batter can thicken as it rests, so follow the recipe’s liquid amounts and allow for the texture to develop before making small adjustments.
How much coconut flour should you use instead of regular flour?
Use substantially less coconut flour than regular flour, but there is no reliable universal conversion for every recipe. The other ingredients, especially eggs and liquids, affect the result, so a tested coconut-flour recipe is the safest guide.
Can you eat coconut flour raw?
It is better not to eat raw coconut-flour batter. Flour is not necessarily heat-treated to make it ready to eat, and raw batter can also contain uncooked eggs; bake it fully before eating.
Does coconut flour taste like coconut?
Yes, coconut flour has a mild, slightly sweet coconut flavor, though it is usually less pronounced than shredded coconut. It pairs well with chocolate, cinnamon, and vanilla, but its flavor may still come through in delicate recipes.
How should you store coconut flour after opening?
Keep coconut flour tightly sealed in a cool, dry place and protect it from moisture. For longer storage, refrigerate or freeze it in an airtight container, then let it reach room temperature before opening to limit condensation.
Can you make bread with coconut flour?
Yes, you can make bread with coconut flour, but it will not behave like wheat bread dough. Recipes often rely on eggs or other binders to hold the loaf together and prevent a dry, crumbly texture.
What is the difference between coconut flour and almond flour?
Coconut flour is much more absorbent and fiber-rich, while almond flour is ground almonds and tends to make richer, denser baked goods. They are not interchangeable in equal amounts, so use a recipe formulated for the flour you have.
Does coconut flour cause bloating or constipation?
It can cause bloating or changes in bowel habits if you eat a large amount, especially when you are not used to high-fiber foods. Use it in modest portions and drink enough fluids; increase the amount gradually.
Coconut flour (raw) Vitamins & Minerals
Vitamins
B6
0.05mg · 3% DV
B5
0.1mg · 2% DV
Vitamin E
0.27mg · 2% DV
B1
0.02mg · 2% DV
Minerals
Manganese
0.4mg · 17% DV
Copper
0.06mg · 7% DV
Iron
0.83mg · 5% DV
Phosphorus
30mg · 4% DV
Potassium ⭐
69mg · 2% DV
Sodium
6.08mg · 0% DV
Coconut flour (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut flour (raw)
To burn the 64 calories in 2 tablespoon (medium) (16 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Coconut flour (raw)?
Raw coconut flour is made by drying and finely milling coconut flesh, often after some of its milk or oil has been pressed out. It has a gentle sweetness and distinctive coconut aroma, with a slightly grainy texture, and absorbs more liquid than many other flours. Around the world, it is used in pancakes, muffins, biscuits and other home baking, often blended with another flour so the result is not too dense.
It is notably high in fibre, with 38 g per 100 g, and is a popular choice in gluten-free and lower-carbohydrate recipes. Because it soaks up liquid quickly, add it gradually and allow the batter to rest; eggs, yoghurt or plant milk can help keep baked goods moist.
How Nutritious Is Coconut flour (raw)?
Nutrient density
High
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
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.
Is Coconut flour (raw) 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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Coconut flour (raw) 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 (raw) Fat Profile
SATURATED
1.84g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.05g
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Nutrition data compiled from USDA FoodData Central and scientific sources.