Coconut Flour Nutrition Facts

Coconut flour is incredibly healthy, providing individuals with excellent reasons why they should be permanently used instead of regular flour. For those who are thinking about making the switch, following are some of the nutritional facts regarding this product.

  • Coconut flour has very little carbohydrate content, making it ideal for individuals who are trying to lose weight.
  • The high fiber content in coconut flour allows people to fee fuller at a faster rate. In fact, coconut flour has about 61% fiber in its make up compared to the 27% in wheat flour. This is why people with celiac disease or those battling with diabetes have no problem eating coconut flour.
  • Since it is gluten free, cooks would have no problem adding it into their recipes without the fear of triggering any gluten-related problems.
  • Coconut flour contains the essential vitamin C, approximately 15mgof Vitamin C for every 100 grams of the flour.
  • Iron is also contained in coconut flour, measuring about 10.1 mg.
  • Other nutrients include vitamin B1 and calcium for the bones.
  • For every 100 grams of coconut flour, individuals would only worry about 413 calories to burn off which makes it an excellent snack for dieters.
  • The amount of sugar in coconut flour makes it possible to lessen sweeteners in the recipe, making it favorable for diabetics.
  • Coconut flour is free of preservatives. It is basically ground coconut fiber that is simply stored carefully without the usual chemicals added for longevity. Hence, there’s no fear of any side effects with this item.

coconut flour nutrition factsThose aren’t the only nutritional facts associated with coconut flour. The fact is that although a by-product of coconut milk, this particular flour is still the end result of one of the healthiest fruits today. The coconut is not only renowned for its water but practically every other body part it has can be used.

With coconut flour being an excellent alternative for most baking needs, it only makes sense that some people are switching to the ingredient. Typically, adding together wheat flour and coconut flour wouldn’t result to any problems to the recipe. Hence, those who find coconut flour expensive can easily mix the items to produce a better tasting flour.

14 Responses to Coconut Flour Nutrition Facts

  • John says:

    Interesting. I have coconut flour at home. This will be the first I’ve used. I wanted to use almond flour but couldn’t find it. I had to settle for this, only I didn’t know that it was this good! I will make simple sweet cakes with this to act as a snack, using minimal ingredients.

  • Anthony says:

    We need to be really careful about some of these nutritional claims. Gram for gram, coconut flour has some advantages and some disadvantages compared to regular flour.

    For instance, let’s start with calories. Coconut flour has between 410-430 calories per 100 grams, while wheat flour has just 364. Where you might gain is that in most recipes you would use less quantity of coconut flour. So let’s call it a draw in terms of calories.

    In terms of fats, plain white flour is just 1% fat, or one gram per hundred grams. Coconut flour is a whopping 14 grams, and all of it is saturated fat. So the wheat flour wins big time in terms of fats.

    In terms of carbs, the coconut flour wins (57g to 76g) and the win would be even bigger if you use less quantity of coconut flour.

    Finally, in terms of protein, they are more or less the same: 14g for the coconut flour and 10g for the white flour. However if you’re using less quantity of coconut flour, you’ll get less protein (along with less carbs).

    So, if your focus is on calories they’re probably about even. If your focus is on carbs, the coconut flour is the clear winner. If your focus is on protein, it’s probably a draw, and if your focus is on fats, stick with wheat flour.

    Obviously if you’re gluten intolerant, the gluten-free aspect of coconut flour trumps everything else.

    • admin says:

      Thanks for all those information. I do think that people resort to coconut flour mainly because its gluten-free.

    • Mike says:

      Can’t compare carbs or fat. Coconut flour is mainly fibre in terms of carbs, so you don’t even absorb them as opposed to white flour where which your body turns into sugar and spikes insuline. Fat is essential in your diet for maintaining healthy cells. Coconut fat is also a MCT (Medium Chain Triglyceride) which your body doesn’t need to breakdown in the digestive process. Acts as fuel and more similar to a carb without the negative effects. Coconut fat also helps you burn fat and raises HDL level (Good Cholesterol).

    • Phil says:

      You are both right & wrong here Anthony with regards to fat content. Yes the fat in coconut flour is saturated fat…but that is NOT a bad thing. There are many very very healthy saturated fats in various foods & ESPECIALLY in coconut flour, coconut oil, coconut milk etc. Not all saturated fats are bad in spite of what the official lines are from government sources, heart foundation & many out dated nutritionists etc. The fact is coconut oil is one of…if not THE healthiest oil available & it is also very good & stable for frying. It does have a fairly strong flavor but I am able to get filtered coconut oil at a local health food store which is both tasteless & odourless.
      The real fat badies are any margarine, canola oil, vegetable oil, soy bean oil & others…these are toxic rubbish & should never pass your lips

    • EatinGood says:

      Anthony is apparently pretty ignorant about the differences between the fats in coconut and those in wheat.

  • Heather says:

    I personally Believe that posting, “Coconut Flour Nutrition Facts | Coconut Flour Recipes” was fantastic!
    I personallycouldn’t agree together with u even more! Finally looks like I reallyidentified a blog website worth looking through. Regards, Demetria

  • paleo blog says:

    Have you tried other ways on how to slim down the healthy
    way fast but nonetheless failed to lose weight.
    In doing this, they disrupt their metabolisms, sometimes too badly to recuperate from.
    There isn’t any single merchandise that works for
    everyone including herbal remedies, pills and teas.
    Besides trying to stay active, eat healthy and stay aware of
    what is in the food you are cooking so you are able to keep track and not overdo your allowance.
    The medium chain fatty acids in virgin coconut
    oil are rapidly changed to energy.

  • sam says:

    You can’t compare the fats! Coconut fat is a healthy source used by the body! Wheat flour is just gonna irritate your gut lining! And doesn’t provide as many nutritional Benefits. Love the recipes by the way :-)

  • Cheryl says:

    Thank you for this wonderful information. Just starting to use coconut flour, almond flour, and ground flax. I need to lose weight and get rid of the wheat. A great book is “Wheat Belly” by Dr. William Davis. Well worth the time.

  • , thank you so much for posting this! It is gonna aid me when I get Coconut Milk at the market! Rad!

  • Dingodonger says:

    Very out of date reference to saturated fats. These have now been elevated to the good guys of the fat community. If saturated fats are the villains that the seed oil industry and big pharma have been vilifying for fifty years, the human race would not have survived the previous 100000 plus years when satd fats were prety much all there was to eat, apart from the odd nut or fish.

  • Neda Vines says:

    Does Coconut flour contain <200 mg of potassium? My husband is diabetic with kidney disease and needs to watch potassium.

  • Ed Williams says:

    Can you tell me the phosphorous content of coconut flour? Thank you.

Leave a Reply

Your email address will not be published. Required fields are marked *