Coconut flour is a unique and gluten-free flour made from the dried, defatted coconut meat after coconut oil has been extracted. It is a popular choice for those following gluten-free, grain-free, or paleo diets, and it offers a distinctive flavor and texture to recipes.

Compare table for Coconut:

FlourCaloriesFatSaturatedFatCarbsSugarFibreProteinIron
Coconut (100g) 400 kcal13 g13 g60 g20 g33 g20 g6.67 mg
Almond (100g) 571 kcal 50 g 3.6 g 21 g 7.1 g 14 g 21 g 3.57 mg
Brown rice (100g) 363 kcal 2.8 g 0.6 g 76 g 0.7 g 4.6 g 7.2 g 1.98 mg
Buckwheat (100g) 335 kcal 3.1 g 0.7 g 71 g 2.6 g 10 g 13 g 4.06 mg
Chia Seeds (100g) 486 kcal 30.7 g 3.3 g 42.1 g 0.01 g 34.4 g 16.5 g 7.7 mg
Chickpea (100g) 387 kcal 7 g 0.6 g 57 g 0.5 g 11 g 22 g 5 mg
Corn (100g) 361 kcal 3.9 g 0.5 g 76.8 g 0.6 g 7.3 g 6.9 g 2.4 mg
Flaxseed (100g) 534 kcal 42 g 4 g 29 g 2 g 28 g 18 g 5 mg
Millet (100g) 375 kcal 3.5 g 0.7 g 74 g 1 g 7 g 11 g 2.5 mg
Oats (100g) 389 kcal 0.6 g 1.2 g 66.3 g 0.9 g 10.6 g 16.9 g 4.7 mg
Psyllium husk (100g) 354 kcal 0.6 g 0.1 g 88 g 0.5 g 80 g 1.5 g 16 mg
Quinoa (100g) 368 kcal 7.5 g 1.6 g 69 g 3.6 g 7 g 10 g 4.8 mg
Red lentils (100g) 116 kcal 0.4 g 0.1 g 20 g 1.8 g 7.9 g 9 g 3.3 mg
Semolina (100g) 357 kcal 1.2 g 0.7 g 74 g 2.4 g 4.8 g 12 g 3.43 mg
Soya (defatted) (100g) 330 kcal 1.2 g 0.8 g 38.4 g 18.9 g 17.5 g 47 g 9.2 mg
Tapioca (100g) 349 kcal 0.2 g 0.1 g 85 g 3.5 g 1.2 g 0.6 g 1 mg
White rice (100g) 359 kcal 1.3 g 0.1 g 80 g 0.1 g 0.5 g 6.9 g 0.22 mg
White wheat (100g) 364 kcal 1 g 0.2 g 76 g 0.3 g 2.7 g 10 g 1.17 mg
Whole grain wheat (100g) 340 kcal 2.5 g 0.4 g 72 g 0.4 g 11 g 13 g 3.6 mg

Here are some key characteristics and features of coconut flour:

  1. Gluten-Free:

    • Coconut flour is naturally gluten-free, making it suitable for individuals with gluten sensitivities or those following gluten-free diets.

  2. High Fiber Content:

    • Coconut flour is rich in dietary fiber, which contributes to its unique texture and may have potential health benefits related to digestion and blood sugar regulation.

  3. Mild Coconut Flavor:

    • Coconut flour imparts a mild coconut flavor to recipes, adding a subtle tropical twist. It is not overpowering, allowing it to be used in both sweet and savory dishes.

  4. Absorptive Properties:

    • Coconut flour has high absorbent properties and requires more liquid than traditional flours in recipes. It absorbs moisture quickly, resulting in a thick batter or dough.

  5. Low Carbohydrate Content:

    • Coconut flour is lower in carbohydrates compared to traditional wheat flours, making it a suitable option for those following low-carb or ketogenic diets.

  6. Rich in Healthy Fats:

    • While coconut flour itself is low in fat, the fats present in coconuts are considered healthy saturated fats, such as medium-chain triglycerides (MCTs).

  7. Protein Content:

    • Coconut flour contains some protein, contributing to the nutritional profile of recipes. However, it is not as protein-dense as some other flours.

  8. Gluten-Free Baking:

    • Coconut flour is commonly used in gluten-free baking, including the preparation of cakes, muffins, pancakes, and bread. It is often combined with other gluten-free flours to improve texture.

  9. Dense Texture:

    • Baked goods made with coconut flour can have a dense and moist texture. It may require additional leavening agents or eggs to help with rising and structure.

  10. Suitable for Various Diets:

    • Coconut flour aligns with various dietary preferences, including vegetarian, vegan, gluten-free, and paleo diets.

  11. Storage:

    • Like other flours, coconut flour should be stored in a cool, dry place to prevent spoilage. It is advisable to seal it in an airtight container to maintain freshness.

Coconut flour is a versatile and nutritious alternative to traditional flours, providing a unique flavor profile and texture to a variety of recipes. It has gained popularity in the health-conscious community and is often used as part of a well-balanced, gluten-free, or low-carbohydrate diet.