Coconut Flour Nutrition, Benefits, & How to Use It!

Coconut flour is nothing like conventional flour. It is not bleached like white flour and has many health benefits. Coconut flour is gluten-free “flour” and it is made from dried coconut. It is made from the solids that have remained after the coconut meat has been used in the production of coconut milk.

These solids are later ground in fine, flour-like powder. Coconut flour has a coconut aroma and leaves coconut flavor in baked delicacies.


Coconut flour is packed with fiber, protein, healthy fats. It does not contain wheat or other grains; it is low in sugar, digestible carbs and calories. Coconut flour has low glycemic index. It is a common part of paleo and gluten-free diets, and it is used by vegetarians, people who deal with nut allergies, diabetes, and pretty much everyone else in between.

Health benefits:

  • Boosts metabolism
  • High fiber content
  • Regulates blood sugar
  • Maintains digestive health

Nutritional facts:

A quarter cup of coconut flour contains:

  • 120 calories
  • 4 grams fat
  • 4 grams protein
  • 10 grams fiber
  • 16 grams carbs
  • 2 grams sugar

Coconut is low in omega-6 fatty acids, while nuts are rich in these fats. The ratio of omega-3 fats to omega-6 fats in diet is quite important. People usually consume more omega-6 fats than omega-3 fats. Coconut flour can be added in sweet and savory recipes. It is not sweetened and has a slight coconut smell and taste. However, it combines well with other ingredients.

Use coconut flour in baking recipes of your choice:

  • Cupcakes
  • Cookies
  • Pancakes
  • Brownies
  • Waffles
  • Truffles
  • Muffins
  • Cinnamon buns
  • Breads

If you are using coconut flour when baking, make sure you use equal parts of liquid an flour, meaning you should use 2 tablespoons of water for every 2 tablespoons of coconut flour. The water absorbs easily during the baking process, and if you do not use enough liquid, you will get a dry and crumbly product.

Savory dishes

  • Use coconut flour instead of nuts
  • Replace breadcrumbs in meatballs
  • Faux pizza crust
  • Grain-free “paleo” coconut wraps of bread
  • Combined with eggs and baked for high-protein egg muffins
  • In veggie burger or meatloaf
  • In chicken, turkey, grass-fed beef or fish burgers
  • To thicken soups and stews
  • In breads or biscuits

How to make your own coconut flour?

  1. Blend coconut meat and water in a high-speed blender
  2. Strain through a straining bag or cheesecloth to separate coconut meat and coconut milk
  3. Once it is separated, spread the meat onto a baking sheet and bake on low for several hours, or until it dries out.

You can also buy coconut flour in healthy food stores, major grocery stores that offer gluten-free flour, farmers markets or online. Enjoy your coconut adventure!

ther included sources linked in Buy Non GMO Seeds’s article: