Flour

Flour, coconut

Nutrition facts per 100 g · edible portion

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Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Flour, coconut's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

22%

437 kcal Calories

32%

16.1 g Protein

21%

58.9 g Carbs

20%

15.3 g Fat

Good nutrient density 34/100

How many beneficial nutrients Flour, coconut delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Flour, coconut come from — the split across carbs, fat & protein.

437 kcal / serving

54% from carbs

Carbs 54%

58.9 g per serving
Fat 31%

15.3 g per serving
Protein 15%

16.1 g per serving

What Flour, coconut is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Copper231% Manganese230% Dietary Fiber122% Magnesium59% Selenium49% Iron45% Potassium44% Phosphorus41% Zinc34% Protein32%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	58.9 g	21%
Dietary Fiber	34.2 g	122%

Fats & Fatty Acids	Amount	% DV
Total Fat	15.3 g	20%
Saturated Fat	14.0 g	70%
Monounsaturated Fat	0.8 g	—
Polyunsaturated Fat	0.1 g	—

Protein & Amino Acids	Amount	% DV
Protein	16.1 g	32%

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	~	—
Vitamin D	~	—
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	~	—
Riboflavin (B2)	~	—
Niacin (B3)	~	—
Vitamin B6	~	—
Folate (B9)	~	—
Vitamin B12	~	—

Minerals	Amount	% DV
Calcium	36.0 mg	3%
Iron	8.0 mg	45%
Magnesium	247.7 mg	59%
Phosphorus	507.2 mg	41%
Potassium	2,088.0 mg	44%
Sodium	46.9 mg	2%
Zinc	3.7 mg	34%
Copper	2.1 mg	231%
Manganese	5.3 mg	230%
Selenium	26.8 mcg	49%

Sterols	Amount	% DV
Cholesterol	~	—
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	5.0 g	—

About Flour, coconut

Coconut flour is made from the dried, defatted meat of the coconut, ground into a soft, pale powder. Naturally gluten-free and grain-free, it has become popular in low-carb, paleo and gluten-free baking, lending a faint coconut sweetness to cakes, pancakes and muffins.

At roughly 438 calories per 100 grams of dry flour, its defining feature is an exceptionally high fiber content — among the highest of any flour — which keeps its net digestible carbohydrate relatively low. It also supplies a fair amount of plant protein, iron and potassium. Because it is so absorbent, recipes use only a small amount and pair it with plenty of eggs and liquid.

Coconut flour behaves quite unlike wheat flour: it soaks up enormous amounts of moisture and contains no gluten, so it cannot be swapped in one-for-one. Used in recipes designed for it, though, it produces surprisingly tender, light baked goods, and a little goes a remarkably long way.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Flour, coconut?

There are 437 calories in 100 g of Flour, coconut.

How much protein is in Flour, coconut?

Flour, coconut contains 16.1 g of protein per 100 g.

How many carbs are in Flour, coconut?

Flour, coconut has 58.9 g of carbohydrates per 100 g.

How much fat is in Flour, coconut?

Flour, coconut provides 15.3 g of total fat per 100 g.

What is Flour, coconut a good source of?

Flour, coconut is an excellent source of Copper (231% DV), Manganese (230% DV), Dietary Fiber (122% DV), Magnesium (59% DV), Selenium (49% DV) and Iron (45% DV) (per 100 g). Daily Values are based on a 2,000-calorie diet.