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Is Coconut Flour Keto-Friendly?

Coconut Flour on a kitchen counter

Is Coconut Flour Keto-Friendly? Well, it's a bit of a mixed bag. You see, coconut flour packs a punch when it comes to carbs, which isn't exactly ideal for those hardcore keto enthusiasts who are all about that low-carb, high-fat lifestyle. So, coconut flour is keto in moderation.

But hold up, there's more to the story! We're about to dive deep into the world of coconut flour and its carb content. Stick with us as we explore what this means for your keto journey and uncover some possible alternatives.


  • Coconut flour isn't ideal for a strict keto diet due to its high net carbs content.
  • While it does provide dietary fiber and essential nutrients, its net carbs tip the balance, making it hard to maintain ketosis, so it's only recommended in moderation.
  • Almond flour is generally considered a better alternative for keto than coconut flour due to its lower carb content.

Is Coconut Flour Keto-Friendly?

Coconut flour is what we consider keto in moderation, and it's definitely low-carb. Although coconut products are commonly linked with low-carb living, it's essential to keep an eye on portions. For those following a keto diet, sticking to smaller serving sizes of coconut flour can help maintain ketosis while still enjoying its benefits.

Digging into the nutritional facts of coconut flour provides a clearer picture of why it isn't considered keto-friendly. Among the primary concerns is the carbohydrate content. Coconut flour has 60.0g of carbohydrates per 100g; when we subtract the dietary fiber (33.3g) which the body does not absorb, we are left with 26.7g of net carbs.

The term 'net carbs' refers to the number of carbohydrates that are actually absorbed by the body. It is these net carbs that matter most when following a keto diet, as they can affect the body's ability to stay in ketosis.

Can You Have Coconut Flour On a Strict Keto Diet?

On a strict keto diet, which typically involves consuming less than 20g of net carbs per day, incorporating coconut flour into meal plans may pose some challenges. This is mainly due to the fact that a single serving of coconut flour (100g) contains 26.7g of net carbs. Consequently, using coconut flour could potentially consume, if not exceed, the daily carb allowance, leaving little room for other nutritious, low-carb foods.

There are variations of the ketogenic diet, such as the low-carb diet, where individuals limit their carb intake to between 30-50g of net carbs per day. Even under these less strict carb limits, coconut flour's high net carb content could still pose a problem. It's crucial to understand that even within these higher carb limits, consuming coconut flour could still take up a significant portion of the daily carb allowance.

Carbs In Coconut Flour

Taking a closer look at the carbohydrate content of coconut flour, we find that this ingredient carries a significant amount of carbs. As previously mentioned, coconut flour contains 60.0g of total carbohydrates per 100g. Once we subtract the dietary fiber content, which is not absorbed by the body, we are left with 26.7g of net carbs per 100g serving.

Another important aspect to consider is the glycemic index (GI) of foods. The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels. Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily, while high-GI foods cause a more rapid rise in blood glucose. The glycemic index (GI) of coconut flour is relatively low, typically around 10-15.

Coconut Flour Nutrition Facts

Coconut flour, a popular choice for baking and cooking, boasts a rich nutritional profile. Every 100g serving contains a significant amount of 60g of carbohydrates, out of which 26.7g are net carbs. However, a high fiber content of 33.3g offsets these carbs, making it a suitable option for those mindful of their carb intake.

In addition to these macronutrients, coconut flour also contains 13.33g of protein and 13.33g of total fats, including 13.33g of saturated fats. While saturated fats have a controversial reputation, they can be part of a balanced diet when consumed in moderation.

Notably, coconut flour also contains essential micronutrients, including a substantial amount of Iron (12.67mg) and Sodium (200.0mg). Iron plays a vital role in the production of red blood cells, while Sodium is crucial for maintaining the body's fluid balance.

With a caloric content of 400kcal per 100g, coconut flour is energy-dense, providing a good source of sustained energy for the body. This makes it a worthy ingredient for those seeking healthy, nutrient-packed dietary options.

Nutrient NameAmount and Unit per 100g
Net Carbs26.7g
Carbohydrate, by difference60.0g
Fiber, total dietary33.3g
Total fats13.33g
Sodium, Na200.0mg
Iron, Fe12.67mg
Fatty acids, total saturated13.33g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Coconut Flour on a Keto Diet

Incorporating coconut flour in large quantities into a ketogenic diet poses certain challenges, most notably the potential difficulty in maintaining ketosis due to its high net carbs content.

However, it's worth noting that coconut flour does offer certain nutritional benefits. It is a good source of dietary fiber, providing 33.3g per 100g serving. It also contains beneficial nutrients like iron (12.67mg per 100g) and healthy fats (13.33g per 100g), including saturated fats which can contribute to feelings of fullness.

Keto-Compatible Alternatives for Coconut Flour

  1. Almond Flour: One of the most popular alternatives to coconut flour in a keto diet is almond flour. With only 10.6g of net carbs per 100g, it's a much better fit for a low-carb lifestyle. Moreover, almond flour is versatile and can be used in a wide range of recipes, from baked goods to coatings for meat or fish.
  2. Flaxseed Meal: Another excellent alternative is flaxseed meal, which has just 1.9g net carbs per 100g. This low-carb flour substitute is especially good for bread and muffin recipes, and it brings along an impressive suite of nutrients, including fiber, protein, and a variety of vitamins and minerals.
  3. Psyllium Husk Powder: With virtually no net carbs (1.0g per 100g), psyllium husk powder is a great option for those who need to keep their carb count extremely low. This fiber-rich alternative can be used to add thickness to soups and sauces, or as a binder in baking recipes.
  4. Sunflower Seed Flour: Sunflower seed flour is another low-carb flour substitute, boasting only 8.8g net carbs per 100g. It can be used as a direct 1-to-1 substitute for almond flour in baking recipes, making it a handy alternative for those with nut allergies.

Concluding Thoughts on Coconut Flour and Keto

In conclusion, while coconut flour may not be a strict keto choice, it can certainly be incorporated into a ketogenic diet in moderation, particularly in baking. Its low glycemic index and versatility make it a valuable ingredient for creating keto-friendly treats. To ensure that baking recipes remain keto-friendly, it's recommended to use coconut flour in typical serving sizes, which usually range from ¼ to ½ cup per recipe. By controlling portion sizes and balancing with other low-carb ingredients, individuals can enjoy the unique flavor and texture of coconut flour while staying within their keto dietary goals.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only, and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

It's only keto in moderation, as coconut flour has a high net carbs content.

Coconut flour's higher carb content makes it less compatible with strict ketogenic diets, but it can still be enjoyed in moderation.

Not all varieties of coconut flour are equal for keto, as some may have different carb contents or added ingredients, so it's essential to check labels.

Yes, you can use coconut flour in moderation on a ketogenic diet.