Cratox AI
Holiday-themed gingerbread cookies with coconut flakes and festive decorations on a table.
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Flour, coconut

🔥 438 Calories
💪 16.1g Protein
⚡ 58.9g Carbohydrates
🥑 15.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Flour, coconut
Energy density
Dense
438 kcal per 100g
Macro energy profile
Carb-led
15% Protein · 54% Carbohydrates · 31% Fat
Glycemic profile
Low GI
GI 45 · GL 2
Notable signals
Very high in fiberHigh in proteinLow in sugarLow in sodiumUSDA data

Nutritional Information

438
kcal/100g
Protein
16.1g
Carbohydrates
58.9g
Fat
15.3g
Glycemic Index:
45

About Flour, coconut

Coconut flour is a gluten-free alternative made from the dried pulp of coconuts after the extraction of coconut milk. Originating in tropical regions where coconuts are abundant, it has gained popularity in various cuisines, especially among those seeking healthier, low-carb options. It is known for its unique flavor and fine texture, making it a favored ingredient in baking and cooking.

Nutritionally, coconut flour is rich in dietary fiber, protein, and healthy fats, offering a balanced profile for those looking to enhance their diets. With approximately 438 calories per 100 grams, it provides essential nutrients while being low in carbohydrates. Its high fiber content aids in digestion and promotes satiety, making it an excellent choice for weight management. Coconut flour can be used in a variety of recipes, including pancakes, bread, and as a thickening agent in sauces, making it a versatile ingredient in both savory and sweet dishes.

Health Benefits

Promotes digestive health due to high fiber content
Supports weight management by enhancing satiety
Provides a good source of plant-based protein
Contains healthy fats that may support heart health
Rich in antioxidants that help fight oxidative stress
Low glycemic index, suitable for diabetic diets
Aids in maintaining healthy blood sugar levels
May improve cholesterol levels due to healthy fat content
Supports immune function with various nutrients
Gluten-free option for those with gluten intolerance

Recommended Food Pairings

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Coconut flour and almond milk - creates a creamy base for smoothies and baked goods.
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Coconut flour and eggs - ideal for making pancakes or baking where binding is needed.
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Coconut flour and honey - enhances sweetness in desserts while adding moisture.
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Coconut flour and dark chocolate - perfect for gluten-free brownies with a rich flavor.
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Coconut flour and fruits - such as bananas or apples, for nutritious muffins or breads.

How to Consume

Serving size
Recommended serving is 30g (about 1/4 cup).
Frequency
Recommended frequency is 2-3 times per week.
  • •Use coconut flour in baking by substituting it for up to 20% of the flour in recipes.
  • •Combine coconut flour with eggs to improve texture in baked goods.
  • •Mix with liquid ingredients before adding to dry to avoid clumping.
  • •Incorporate into smoothies for added fiber and nutrients.
  • •Store in a cool, dry place to maintain freshness.

Selection & Storage

How to choose:

  • ✓Select coconut flour that is finely ground for better texture in recipes.
  • ✓Look for organic options to avoid pesticides and chemicals.
  • ✓Check the packaging for freshness dates to ensure quality.
  • ✓Choose flour that is free from additives or preservatives.
Storage
Optimal storage conditions include a cool, dry place away from direct sunlight.
Shelf life
Coconut flour can be stored for up to 6 months at room temperature or up to 1 year in the refrigerator.

Warnings & Contraindications

  • ⚠️Individuals with nut allergies should use caution.
  • ⚠️Those with specific digestive disorders may need to limit intake due to high fiber.
  • ⚠️Excessive consumption can lead to digestive discomfort due to high fiber content.
  • ⚠️Always introduce new ingredients gradually to monitor for allergic reactions.

Frequently Asked Questions

How many calories does Flour, coconut have?

Coconut flour contains approximately 438 calories per 100 grams, making it a calorie-dense option but with beneficial nutrients.

Is Flour, coconut healthy?

Yes, coconut flour is considered healthy as it is high in fiber and protein while being low in carbohydrates and gluten-free, making it suitable for many diets.

How should Flour, coconut be stored?

Coconut flour should be stored in a cool, dry place in an airtight container. It can also be refrigerated to extend its shelf life.

What are the benefits of eating Flour, coconut?

Coconut flour offers numerous benefits including promoting digestive health, providing protein, and being a low glycemic index food, making it suitable for blood sugar control.

How much Flour, coconut can I eat per day?

A recommended daily intake of coconut flour is about 30g, which can be adjusted based on individual dietary needs and preferences.

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