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Coconut flour is made from dried coconut meat after most of the fat has been pressed out, then ground into a soft, absorbent powder. It is one of the most fiber-dense flours you can find, and it is naturally free of gluten. A caveat first: the USDA SR Legacy database has no entry for coconut flour. Its nearest entry, dried coconut, still contains its fat, so it is a poor stand-in. This guide shows what USDA does list, what a published lab analysis of coconut flour found, what the small studies say about whether coconut flour is healthy, how it compares with almond flour, and the allergy facts behind the label.
Peptide Labs does not sell coconut flour or other baking flours. This article is general nutrition information, not medical advice.
Key Takeaways
- Coconut flour is defatted, dried coconut meat; it is very high in fiber and absorbs a lot of liquid.
- USDA SR Legacy has no coconut flour entry; dried coconut is the nearest listing but has far more fat.
- A 2024 lab analysis of partially defatted coconut flour found about 46% fiber, 21% protein and 14% fat by weight.
- Small studies found lower glycemic index values in bakery foods with more coconut flour; there are no long-term trials of coconut flour alone.
- Coconut is not on FDA's current list of tree nuts that count as major food allergens, but it still has to be named in the ingredient list.
What is coconut flour?
Coconut flour is usually a by-product of coconut oil or coconut milk production. After the oil or milk is extracted, the remaining coconut solids are dried and milled. A 2024 study, for example, made its partially defatted coconut flour from the pressed cake left after virgin coconut oil processing. Because some fat stays behind, the result varies between brands, and the Nutrition Facts label on the package is the most reliable source for a specific product.
In the kitchen, coconut flour behaves unlike any grain flour. It soaks up liquid like a sponge, so recipes use much less of it than wheat flour and add more eggs or liquid, and it cannot be swapped in one-for-one. For the oil pressed from the same fruit, see our coconut oil guide; for the drinks, see our guides to canned and carton coconut milk and coconut water.
Coconut flour nutrition: USDA gaps and lab data
The table puts the published lab values for one partially defatted coconut flour next to the USDA entries for coconut and other flours, per 100 grams. The lab sample is a single product, and the study did not report calories, carbohydrate or saturated fat, so those cells are marked.
| Per 100 g (source) | Calories | Fat (% DV) | Saturated fat (% DV) | Protein (% DV) | Fiber (% DV) | Carbohydrate (% DV) |
|---|---|---|---|---|---|---|
| Coconut flour (no SR Legacy entry) | Not listed | Not listed | Not listed | Not listed | Not listed | Not listed |
| Partially defatted coconut flour, lab sample (2024 study) | Not reported | 14.0 g | Not reported | 21.3 g | 46.4 g | Not reported |
| Dried coconut, unsweetened, nearest entry (USDA 170170) | 660 | 64.5 g (83%) | 57.2 g (286%) | 6.9 g (14%) | 16.3 g (58%) | 23.7 g (9%) |
| Raw coconut meat (USDA 170169) | 354 | 33.5 g (43%) | 29.7 g (148%) | 3.3 g (7%) | 9.0 g (32%) | 15.2 g (6%) |
| Blanched almonds, nearest entry for almond flour (USDA 170568) | 590 | 52.5 g (67%) | 4.0 g (20%) | 21.4 g (43%) | 9.9 g (35%) | 18.7 g (7%) |
| All-purpose wheat flour, enriched (USDA 168894) | 364 | 1.0 g (1%) | 0.2 g (1%) | 10.3 g (21%) | 2.7 g (10%) | 76.3 g (28%) |
| Whole-grain wheat flour (USDA 168893) | 340 | 2.5 g (3%) | 0.4 g (2%) | 13.2 g (26%) | 10.7 g (38%) | 72.0 g (26%) |
The comparison shows why dried coconut cannot stand in for coconut flour: removing most of the fat concentrates the fiber and protein. In the lab sample, fiber made up almost half the weight, which is more than four times the fiber of whole-grain wheat flour in USDA data. That is why coconut flour appears in conversations about fiber-rich foods; our guide to daily fiber intake explains the reference values.
Fat is the other variable. Coconut fat is mostly saturated: USDA lists 57.2 grams of saturated fat in 100 grams of dried coconut. Coconut flour keeps only a fraction of that fat, but the amount depends on how much was pressed out, so read the saturated fat line on the label. Both the 2020-2025 and the 2025-2030 Dietary Guidelines for Americans say saturated fat should stay under 10 percent of daily calories.
Is coconut flour healthy? What the research shows
Research on coconut flour is limited to a handful of small human studies and food-science work:
- Glycemic index of coconut flour foods (2003, British Journal of Nutrition): in a randomized crossover study of 10 people without diabetes and 10 with diabetes, bakery products with more coconut flour had lower glycemic index values; macaroons and carrot cake with the highest share scored about 46 and 52. Glycemic index fell as fiber rose. The authors cautioned that the fat content of these foods also needs to be considered.
- Nine-month crossover in women (2015, Nutricion Hospitalaria): 42 women followed a reduced-calorie diet with and without coconut flour. Blood glucose and total cholesterol were lower during the coconut flour phase. The study was small, not blinded, and the diet itself changed at the same time, so the effect of coconut flour alone is uncertain.
- Food-science studies (2023 and 2024): replacing part of the wheat flour with coconut flour raised the fiber and protein of tortillas and muffins, and changed their texture. A muffin with half the wheat flour replaced scored highest with tasters in one study.
So, is coconut flour healthy? In nutrient terms, it is a concentrated source of fiber with moderate protein. The evidence on health outcomes is thin. What you bake with it, and how much sugar and fat the recipe adds, will matter more than the flour. For how refined grains compare, see our refined carbs guide and our list of low-glycemic foods.
Coconut flour vs almond flour
- Fiber: coconut flour is far higher. The lab sample had about 46 grams per 100 grams; blanched almonds, the nearest USDA entry for almond flour, have 9.9 grams.
- Fat: almond flour is far higher, about half its weight in USDA data, and mostly unsaturated. Coconut flour has less fat, but what remains is mostly saturated.
- Vitamin E and magnesium: almonds stand out, with 158% of the vitamin E Daily Value and 64% for magnesium per 100 grams in USDA data.
- Baking: coconut flour is thirsty and used in small amounts; almond flour is used in larger amounts and gives a moister, richer crumb. Many recipes combine the two.
- Allergy: almond is a major tree nut allergen under FDA rules; coconut is not on that list.
Our sibling guide to almond flour has the full almond numbers, and our lower-carb foods guide and paleo diet guide explain where these flours fit in grain-free eating patterns.
Is coconut flour gluten free? Allergy notes
- Gluten: coconut is not a grain and contains no gluten. Under FDA rules (21 CFR 101.91), a food labeled gluten-free must be inherently free of gluten or keep any unavoidable gluten below 20 parts per million. People with celiac disease should choose a labeled product and follow their clinician’s or dietitian’s advice.
- Coconut and tree nut labeling: FDA’s January 2025 food allergen guidance lists the tree nuts it considers major food allergens, such as almond, cashew, hazelnut, pecan and walnut. Coconut is not on that list, so it does not go in a “Contains” allergen statement, but it must still be named in the ingredient list.
- Individual reactions: not being a major allergen does not mean no one reacts to coconut. Anyone with a known coconut or nut allergy should follow their allergist’s advice.
Frequently Asked Questions
Is coconut flour healthy?
It is very high in fiber and has moderate protein, based on lab analyses. Human research is small and short, so the health effects of coconut flour itself are not well established.
What is coconut flour made from?
Dried coconut meat after much of the fat has been removed, often the solids left after making coconut oil or coconut milk.
Does USDA list coconut flour nutrition?
No. USDA SR Legacy has no coconut flour entry. Dried coconut is the nearest entry but has far more fat, so use the package label.
Is coconut flour gluten free?
Coconut contains no gluten. For celiac disease, choose coconut flour labeled gluten-free, which under FDA rules means less than 20 parts per million of gluten.
Is coconut a tree nut?
Not for US allergen labeling. FDA’s January 2025 guidance does not include coconut in its list of tree nuts that are major food allergens, but coconut must still appear in the ingredient list.
Can I use coconut flour instead of almond flour?
Not one-for-one. Coconut flour absorbs much more liquid, so use recipes written for it or for a blend of the two.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Almond Flour: Nutrition, Almond Meal Differences and Baking Facts, Coconut Oil Benefits: Saturated Fat, Research and Virgin vs Refined, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains.