Coconut Flour: Nutrition, Benefits, and More

Medically Reviewed on 8/16/2022
Coconut Flour
Coconut flour is derived from natural sources and contains a high amount of antioxidants.

Coconut flour is finely ground dried coconut meat (the white fleshy center of the coconut). It is the byproduct of the extraction of coconut milk.

  • Following the removal of coconut milk, the remaining coconut meat is thoroughly dried at a low temperature.
  • After drying, the meat may be ground into powdered particles.

Not all coconut flours are the same. Some types may contain more fat than others. The fat content depends on how much fat is removed during the process and the variety of coconut used. Therefore, each variety of coconut flour is used differently, and each may be used for a particular recipe. Among all the varieties, defatted coconut flour is regarded as high-quality coconut flour.

Coconut flour has a milder coconut fragrance and taste than coconut flesh. It does not offer a strong flavor like the milk and fat of the coconut. It is used to complement or go along with other flavors in a dish it is added to.

What are the nutritional facts about coconut flour?

Table 1. Nutritional facts of 15 grams of organic coconut flour.
Nutrient Amount
Calories 50
Carbohydrates 8 grams (5 percent of DV)
Fiber 6 grams (23 percent of DV)
Total lipid 3 grams (5 percent of DV)
Protein 2 grams
Iron 1.08 mg (6 percent of DV)
Potassium 200 mg (6 percent of DV)
Sodium 15 mg (1 percent of DV)
Fatty acids, total saturated 3 grams (14 percent of DV)
**DV = Daily Value

6 health benefits of coconut flour

Coconut flour is derived from natural sources and contains a high amount of antioxidants. To gain most of its benefits, consume one teaspoon of coconut flour daily.

Six health benefits of coconut flour include:

  1. Lowers blood sugar levels:
    • Coconut flour is highly associated with lowering the risk of diabetes when compared with other flours.
    • Coconut flour is a low-carbohydrate flour source because it contains less than 10 percent digestible carbs.
    • Coconut flour has a low glycemic load, so the digestion of carbs is gradual. It reduces the increase in blood sugar, improving insulin release.
    • As a result, coconut flour is an ideal flour source for people on a low-carbohydrate diet, with diabetes, or who have trouble controlling their blood sugar levels, such as those with hypoglycemia (low blood sugar).
    • Coconut flour contains a high quantity of good saturated fats in the form of medium chain fatty acids, which are easily digested by the body for energy.
    • This helps in healthy metabolism and the management of blood sugar levels.
  2. May lower cancer risk:
    • Coconut flour's high fiber content contributes to many of its health advantages. 
    • The high fiber in coconut flour reduces the risk of colon cancer
    • It improves the health of the gastrointestinal system and digestion and reduces bloating
  3. May lower heart disease risk:
    • Coconut flour is high in protein, accounting for more than a quarter of the calories in coconut flour. 
    • Fat accounts for half of the calories in coconut flour, and it is mostly medium-chain triglycerides (MCTs).
    • MCTs are regarded as good fats that help minimize your risk of heart disease.
    • Coconut flour contains lauric acid, a fatty acid that is advantageous to the gastrointestinal tract and heart
    • It is absorbed straight from the intestines and rapidly processed for energy by the liver
    • This fatty acid does not aid in the synthesis or transport of cholesterol
    • Regular consumption of coconut flour aids in cholesterol reduction. 
    • It reduces fat storage and low-density lipoprotein cholesterol.
    • Lauric acid kills harmful microorganisms, resulting in plaque accumulation and atherosclerosis.
  4. Promotes healthy skin:
    • Lauric acid in coconut flour has potent antibacterial properties and is used to treat acne
    • It inhibits the growth of bacteria that cause skin irritation and acne, as well as the formation of antibiotic-resistant bacteria. 
    • Lauric acid is used in pharmaceutical medications to treat skin irritations such as acne.
  5. May promote weight loss:
    • Coconut flour is often recognized as the finest option for individuals attempting to reduce weight. 
    • It is an excellent source of indigestible dietary fiber that does not contribute calories to the body. 
    • The high fiber content keeps you full for a longer period.
  6. Is gluten-free:
    • Coconut flour is gluten-free, so it can be used as a substitute for flour that contains gluten.
    • This substitution can prevent potential allergic reactions if you have gluten intolerance or celiac disease
    • Going gluten-free may benefit people who have autoimmune diseases such as Crohn's disease and rheumatoid arthritis.


According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

What are the uses of coconut flour?

Coconut flour has a mild taste and can be used in a variety of dishes.

  • Baking:
    • Can be used for baking cakes, muffins, bread, or cookies.
    • Can be combined with other subtle flavors such as coco powder to bring richness to the dish
    • However, because coconut flour is very dry, you need to add eggs to give moisture to the dish.
    • Coconut itself cannot give you the crispiness for cookies, you may add other nuts for the extra crunchiness of the cookies. 
  • Binding agent:
    • Coconut flour, like ordinary flour or breadcrumbs, can be used as a binder in burgers, meatloaf, meatballs, and other recipes.
  • Soups and sauces:
    • Good addition to soups, stews, and sauces that need to thicken.
    • Because coconut flour is gluten-free, you can use it in a variety of ways such as for creamy, baked mac and cheese.
    • However, it has a faint coconut taste that can be advantageous for a curry soup and may not be suitable for many recipes.
  • Face scrub:
    • Although coconut flour is fine, similar to all-purpose flour, it may be used to thicken the mixture and provide a nice aroma to face or body scrubs.
    • You may make a scrub with coconut flour, sugar, or sea salt (or both) and vegetable oil (or coconut oil) for hydration.
    • This basic scrub may be used as is, or you can experiment with various components to achieve different results.
    • Adding raw honey infuses your scrub with antibacterial properties that can help reduce redness and residual acne spots, but it does not cure current acne.

Health Solutions From Our Sponsors

Medically Reviewed on 8/16/2022
Image Source: iStock image

Coconut Flour: Are There Health Benefits?