How Many Calories Are in Coconut Flour?

December 1, 2025 •

4 min read

A single 1/4-cup (28-gram) serving of coconut flour contains approximately 120 calories. This nutrient-dense, gluten-free alternative is a byproduct of coconut milk production and has become a popular staple in low-carb and health-conscious baking for its unique properties and impressive fiber content.

Quick Summary

This article details the calorie count of coconut flour and its complete nutritional profile, including fiber, protein, and fat. It provides a direct comparison with other flours like almond and wheat, and offers insights into its role in low-carb and gluten-free diets. The high fiber content's benefits for blood sugar and digestive health are also covered.

Key Points

Calorie Content: A 1/4-cup (28g) serving of coconut flour contains roughly 120 calories, which is lower than a comparable portion of almond flour.
High Fiber: Coconut flour is exceptionally high in dietary fiber, with 10 grams per 1/4 cup, which aids digestion and promotes satiety.
Nutrient-Dense: It offers a good source of protein, healthy fats (MCTs), iron, and potassium, providing significant nutritional benefits beyond just calories.
Absorbent Qualities: Coconut flour's high absorbency means less is needed in recipes, but it requires more liquid and eggs to prevent baked goods from becoming dry.
Low Glycemic Impact: Due to its high fiber and low digestible carbohydrate content, coconut flour helps regulate blood sugar levels, making it suitable for managing diabetes.
Gluten-Free Alternative: As a naturally gluten-free option, it's an ideal flour substitute for those with celiac disease or gluten sensitivity.

Understanding the Calorie Count of Coconut Flour

When transitioning to a gluten-free or low-carb diet, understanding the nutritional information of your ingredients is crucial. Coconut flour, derived from dried, ground coconut meat, is a popular choice due to its high fiber content and unique baking properties. The precise calorie count can vary slightly by brand, but a standard 1/4-cup (28-gram) serving generally contains about 120 calories. However, its high fiber and absorbent nature mean you use less of it in recipes compared to traditional flours, affecting the overall calorie impact of your baked goods.

Coconut Flour's Macronutrient Breakdown

To fully appreciate how many calories are in coconut flour, it's helpful to look beyond the number and examine its macronutrient composition. Unlike all-purpose flour, coconut flour is high in fat, protein, and dietary fiber, but low in digestible carbohydrates, which is why it's a favorite in ketogenic and paleo diets.

Here is a typical breakdown per 1/4-cup (28-gram) serving, based on nutritional data:

Calories: 120
Fat: 3 grams
Protein: 6 grams
Carbohydrates: 18 grams
Dietary Fiber: 10 grams

Notably, the high fiber content means a significant portion of its carbohydrate load is indigestible, resulting in a lower net carb count. This is a key reason for its popularity in low-carb eating plans.

Comparison: Coconut Flour vs. Other Flours

Comparing coconut flour's nutritional profile to other popular flours highlights its distinct advantages and characteristics. This comparison is particularly relevant for those managing weight or blood sugar, or adhering to specific dietary restrictions like gluten-free or keto.


Feature	1/4 cup (28g) Coconut Flour	1/4 cup (30g) Almond Flour	1/4 cup (39.5g) Brown Rice Flour
Calories	120	200	143.5
Fat	3 g	16 g	1 g
Protein	6 g	6 g	3 g
Carbohydrates	18 g	6 g	30 g
Dietary Fiber	10 g	2 g	2 g
Gluten-Free	Yes	Yes	Yes
Absorbency	High	Medium	Low

As the table shows, coconut flour is lower in calories and much higher in fiber than both almond and brown rice flour on a per-serving basis. While almond flour is lower in total carbohydrates, coconut flour's high fiber count reduces its glycemic impact, providing a different set of benefits. Its high absorbency is a critical factor for bakers, meaning recipes require significantly less coconut flour and more liquid or eggs to achieve the right consistency.

Health Benefits of Coconut Flour

Beyond its calorie and macronutrient composition, coconut flour offers several notable health benefits, primarily driven by its high dietary fiber content.

Digestive Health: The substantial amount of both soluble and insoluble fiber aids in promoting regular bowel movements and supporting a healthy gut microbiome. Insoluble fiber adds bulk to stool, while soluble fiber nourishes beneficial gut bacteria.
Blood Sugar Regulation: The fiber in coconut flour slows down the rate at which sugar is released into the bloodstream, which helps prevent blood sugar spikes. This makes it a great option for individuals with diabetes or those looking to manage their glycemic load.
Weight Management: The high fiber and protein content contributes to a feeling of fullness and satiety, which can help reduce overall calorie intake and support weight loss goals.
Heart Health: Studies suggest that the high fiber and potassium content in coconut flour may help reduce cholesterol and triglyceride levels, lowering the risk of heart disease.

Tips for Baking with Coconut Flour

Because of its unique absorbent qualities, baking with coconut flour requires some adjustments. It cannot be substituted 1:1 for other flours like all-purpose or almond flour.

Here are some key tips for success:

Use More Liquid: Expect to add extra liquid to your recipe, as coconut flour acts like a sponge.
Add Extra Eggs: Eggs are crucial for providing structure and moisture to coconut flour baked goods. A common guideline is to use one extra egg for every 1/4 cup of coconut flour.
Let the Batter Rest: Allowing the batter to sit for a few minutes gives the flour time to absorb the liquid and thicken, preventing a gritty texture.
Start with Tested Recipes: For beginners, it's best to follow recipes specifically developed for coconut flour before attempting to convert your own.

Common Uses for Coconut Flour

Coconut flour's subtle, sweet flavor makes it a versatile ingredient for a range of recipes. Popular uses include:

Pancakes and Waffles
Muffins and Quick Breads
Cookies and Brownies
As a thickener for gravies and soups
In keto-friendly crusts for quiches and pizzas

Conclusion

In summary, coconut flour is a highly nutritious and versatile gluten-free alternative. While containing approximately 120 calories per 1/4-cup serving, its high fiber and unique absorbent properties mean you use less of it in recipes. The rich fiber content provides significant health benefits, from promoting digestive health and regulating blood sugar to potentially aiding in weight management. By understanding its distinct characteristics, particularly its high absorbency, home bakers can successfully incorporate this nutrient-dense flour into a wide variety of delicious and healthy recipes. For those following low-carb, keto, or gluten-free diets, coconut flour is an excellent choice for creating satisfying and nourishing baked goods.

For more detailed nutritional information and data, the USDA FoodData Central database is a valuable and authoritative resource. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172295/nutrients

Frequently Asked Questions

Coconut flour's high fiber and protein content can contribute to a feeling of fullness, which may help reduce overall calorie intake and support weight loss efforts.

Yes, coconut flour is keto-friendly due to its low content of digestible carbohydrates (net carbs). Its high fiber content helps maintain lower blood sugar levels, which is key for a ketogenic diet.

You cannot substitute coconut flour in a 1:1 ratio. Because it is highly absorbent, you'll need significantly less coconut flour (typically 1/4 to 1/3 the amount) and more liquid and eggs when substituting.

While both are gluten-free, coconut flour is lower in calories and fat but higher in fiber and carbohydrates than almond flour. Almond flour has a richer taste and is less absorbent, while coconut flour is known for its high fiber and sponge-like texture.

Yes, coconut flour offers several health benefits. Its high fiber content promotes digestive health, helps regulate blood sugar, and supports heart health by potentially lowering cholesterol.

The most common reason for dry baked goods is not adjusting for coconut flour's high absorbency. Using too much flour or not enough liquid and eggs will result in a dry, crumbly texture. Follow recipes specifically for coconut flour for best results.

Due to its high fat content, coconut flour can go rancid if not stored correctly. It is best to keep it in an airtight container in the refrigerator for up to six months or in the freezer for up to a year.