Is Coconut Flour Keto-Friendly?

Author Image

Written by Brenda Peralta, Registered Dietitian and medically reviewed by Jennifer Olejarz

Imge of Is Coconut Flour Keto-Friendly?



One of the most common things people miss on a ketogenic diet are pastries, cakes, or baked goods. If you are one of those people, you might be wondering how to make keto-friendly versions of these comfort foods. 

Most of these products found on the market use an alternative flour. However, is coconut flour keto-friendly? Is it as low in carbs as you’ve been led to believe?

In this article, you will learn all the facts about this type of foodstuff. We’ll have a look at the nutritional composition, whether you are allowed to eat it on keto, how much you can have, what kind to use, and other keto-approved alternatives. 


What is coconut flour?

This powder is one of the food products you can get from coconut. It is made by grinding the meat until it turns into a fine powder. It has an earthy and coconutty flavor, although it is not as intense as the actual meat of the food.
One of the benefits of this product is that it is gluten-free, meaning that people with gluten intolerance can switch to this product to avoid any gastric problems. 

A thing to consider when using this product for baking is that it absorbs a lot of moisture. Thus, you need to add more water to the recipe to ensure that the result doesn’t end up too dry. 


Coconut flour nutrition facts

This powder is high in nutrients such as magnesium, selenium, and calcium. There is a reason why people often choose this substitute over others for a ketogenic diet. It is low in carbs, making it a great option. 

  • Serving size: 100 g
  • Calories: 400
  • Fat: 13.3 g
  • Net carbs: 26.7 g
  • Total carbs: 60.0 g
  • Fiber: 33.3 g
  • Protein: 13.3 g

In 100 g of product, you get 26.7 g of net carbs. While this might sound like a lot, the amount of the ingredient you use isn’t a lot. Usually, 100 g will be more than one serving, even if you use that full amount in a single recipe.

One of the benefits of this ingredient is that it is also high in protein. In 100 g of product, you get 13 g, which is more or less the same as having two large eggs. 




Are you allowed to eat coconut flour on keto?

Yes, you are allowed to eat it on keto. 

It is high in fat and low in carbs, making it a top choice for people following a ketogenic diet. 

While this type of coconut powder is high in saturated fats, it has medium-chain triglycerides (MCTs). These are types of fat that are easily digested in the body and can provide you with fast energy. Studies show that it can increase your metabolism, helping you burn more fat. 

If you are following a ketogenic diet but don’t want to include a lot of animal proteins (for example, if you're vegetarian or vegan), this is an excellent option to have since it provides you with high levels of plant-based protein.

How much coconut flour on a keto diet can you have?

The amount depends on your daily carb intake. 

If you want to stay below 25 g of carbs, you don’t want to exceed 25 grams of this ingredient. This will give you around 7 grams of net carbs.
On the other hand, if you have a higher daily intake (50 g), you can double that amount. Having no more than 50 g of this ingredient provides you with 14 g of net carbs. 

Remember that as long as you keep track of your food and the number of carbs it has, you can increase this amount. 


What kind of coconut flours can you have on keto?

There are different kinds you can have while doing keto. The most important thing to remember is to find one that only has this powder as its only ingredient. Avoid those that come with additives or sugars. 

Here are some types that you can have while doing a ketogenic diet. 

  • Organic. The best type you can get is organic to avoid having any synthetic pesticides in your system.
  • Homemade.  For those of you that want to make it at home, it is a fairly easy process. Put dry coconut meat in a food processor and blend until you get a powder. Keep an eye on it, if you leave it for too long, you might make butter. 

Some common brands that offer this product are:

  • Panhandle Milling Organic. It is organic and it has only 3 g of net carbs per 2 tablespoons of product. 
  • Anthony's Organic. It is organic, non-GMO, and it only has 2 g of net carbs per 2 tablespoons of product. 
  • Viva Natural Organic. The same as the other brands it is organic, and it only has 3 g of net carbs. 




What can you eat with coconut flour?

There are different preparations that you can make with this ingredient. Anything that requires flour, you can substitute it for this keto-friendly alternative. This way you can still eat some of your favorite baked goods while on keto. 

However, the ratios are not the same. For example, if a recipe calls for 1 cup of regular flour, you would want to use ¼ cup of coconut flour. And you may need to add more liquid, such as eggs or water. 

So, it may be easier to look up a recipe that originally calls for the coconut version.
Here is a list of recipe ideas that you can make with this awesome ingredient.

  • Brownies 
  • Mug cake 
  • Pancakes
  • Bread
  • Waffles
  • Muffins 
  • Chocolate cake
  • Pizza crust
  • Crepes
  • Fried chicken

Remember that you may still need to modify other ingredients from regular recipes, like sugar. For example, erythritol is one excellent ketogenic option to replace sugar for the sweet treats that you are making. 


Keto-friendly coconut flour alternatives

If you are not a fan of using this powder due to the taste or texture it gives your dishes, there are other alternatives that you can use. Here is a list of other substitutes you can use while on keto. 

  • Almond flour. It is a great option that offers a nutty flavor. It has fewer carbs compared to coconut. 
  • Chia flour. It has almost no carbs, making it a top choice for a keto-friendly recipe. You can mix it up with other flours since it is not typically used alone. 
  • Flaxseeds meal. Like chia, it has no carbs.
  • Pork rind powder. This makes a great coating for fish sticks or chicken tenders. 
  • Psyllium husk. It is a great alternative that can increase your fiber intake. 

You can always create different combinations to get different benefits and characteristics in your recipes. 


FAQ about coconut flours on a keto diet

Do you still have some questions that need to be answered related to the ketogenic diet and this powder? Here are the most frequently asked questions. 

Yes, you can substitute one for the other. However, they have different nutritional values. The almond version has a lower carb content since in 100 g, you get 13.3 g of net carbs. 

You also need to use different amounts. For example, you can try using ¼ cup coconut for 1 cup almond flour. You may also need to add more water if you are going from almond to coconut since it absorbs more liquid. 

This product should be stored in an airtight container in a cool and dry place away from heat. While some sources report they've been able to use the product for several months after the expiration date by storing it in the fridge or freezer, it's usually best to follow the best before date. 

If you notice an odd color or smell, moisture inside the bag, lots of clumps, or a bitter taste, throw it out.

No, it does not have gluten. 

It is one of the many benefits of this food. It’s good for people who are following a ketogenic diet and those with gluten intolerance. 

Yes, it has a slight taste of coconut. 

However, it doesn’t have a very overwhelming taste allowing you to combine it with other ingredients. It has a sweet and earthy flavor. 

Yes, you can eat it raw. Although it’s most commonly used in baking, you can use it as a thickener in uncooked foods, like smoothies, for texture, flavor, and added nutrients.

It has a glycemic index of 51, making it a low glycemic food. 

This means that it won’t spike your sugar response a lot. To lower your sugar levels, you can add some fiber, protein, or healthy fats. 


Other baking ingredients to use on keto: