Coconut Flour: Benefits, Uses, Calories

Coconut Flour

Nowadays, when the harms of hybrid seed and gluten on human health are frequently mentioned, coconut flour is accepted as one of the healthy flour types. Coconut flour, which is very rich in fiber, is a complete protein store.

This flour, which is preferred especially by athletes and dieters because it does not contain gluten and has a low glycemic index, is also a life-saving food for celiac patients. However, as with many foods, coconut flour has plus and minus properties.

This flour, which is used with peace of mind for children and babies, adds a different flavor to foods. The biggest handicap of this flour is that it cannot be used alone. Unfortunately, this flour, which does not have any retaining or adhesive properties due to being a gluten-free flour, can be used with different flours.

Coconut flour is a very rich type of flour in terms of nutritional values. It is also very beneficial for health. Here are the benefits of coconut flour and surprising information about this amazing food…

How Is Coconut Flour Made?

You can buy coconut flour from the market, or you can easily prepare it in the comfort of your home. There are 2 different ways to make coconut flour at home. We can say that the first of these is quite simple and therefore the most preferred method:

Method 1:

  • To obtain coconut flour, you can turn the coconuts you buy from a supermarket into flour by passing them through a robot.
  • You can easily use the flour you prepare in this way in your soups, desserts, pastries and puddings you prepare for your baby.

Method 2:

There is another method applied to obtain coconut flour. However, we should say from the beginning that this method is a bit laborious and time-consuming process:

  • The ingredients you will need to make coconut flour with this method are only 1 glass of coconut and 4 glasses of water.
  • Peel the coconut and have it ready to eat. Soak 1 glass of coconut in 4 glasses of water overnight.
  • In the morning, strain the mixture in your hand and puree the coconut by passing it through the robot.
  • Spread the puree on a baking tray and bake in the oven until dry. Finally, beat the puree you have dried in the oven in a mortar or grind it into flour by pulling it from the robot. Your coconut flour is now ready to use!
  • If you wish; You can extract the milk by squeezing the coconut puree well and store this milk in the refrigerator to use it in different recipes.

6 Benefits of Coconut Flour You Didn’t Know About

1) It is nutritious

  • Coconut flour contains high fiber. It contains oils that are beneficial to human health.
  • It is high in protein. Coconut flour is low in carbohydrates.
  • From this point of view, it is a very nutritious food.

2) Supports Metabolism

  • Coconut flour contains high levels of healthy saturated fats. These fats are used for energy in the body.
  • Coconut flour supports metabolism thanks to the healthy fats it contains.

3) Protects Intestinal Health

  • Thanks to its high fiber content, it supports the digestive system. It prevents constipation and hemorrhoids.
  • It is an important nutrient for intestinal health.
  • It helps increase the number of good bacteria in the gut.
  • It reduces the effectiveness of the elements that trigger various intestinal disorders.

4) Regulates Blood Sugar

  • Coconut flour has a low glycemic index.
  • Not all foods in this group raise blood sugar suddenly.
  • In this respect, it can be said that it is an ideal food for diabetics and dieters for weight loss.
  • It also helps regulate blood sugar thanks to its fiber content.

5) Protects Heart Health

  • Studies have shown that coconut has an effective role in lowering bad cholesterol thanks to its high fiber content.
  • It also supports cardiovascular health thanks to its healthy fatty acids.

6) Helps Weight Loss

  • Coconut flour, which is a food with a low glycemic index, provides satiety for a long time.
  • Thanks to the fatty acids in it, it accelerates the metabolism.
  • Thanks to its fiber ratio, it prevents constipation.
  • From all these perspectives, it is a type of flour that is frequently preferred by people who want to lose weight.

Coconut Flour Calories and Nutritional Information

Coconut flour is high in fiber. It has a high protein and low carbohydrate ratio. When coconut flour is examined in terms of calories:

  • 100 grams of coconut flour is 443 kcal calories.

This amount of coconut flour is approximately:

  • 14.3 grams of protein
  • 14.3 grams of fat
  • 35.5 grams of fiber
  • 57 grams of carbohydrates
  • Contains 7 grams of sugar.

From this point of view, it is possible to say that coconut flour is a powerful and nutritious food.

  • Since it is a fiber-rich food, the digestion time is long.
  • Lower the glycemic index.
  • Keeps it full for a long time.
  • Since it has a low glycemic index, it is an ideal food especially for those who diet and do sports.
  • “Does coconut flour contain gluten?” The question is the most asked question regarding this flour. Coconut flour does not contain gluten. For this reason, it is often preferred by people with celiac disease and gluten sensitivity.

What to Do with Coconut Flour?

  • Coconut flour can be used to make cakes, breads, pancakes, pastries, cookies and crackers.
  • In fact, to summarize, coconut flour can be preferred wherever the flours we know and use all the time are used.
  • Desserts made with coconut flour attract the attention of people who eat sugar-free and gluten-free.
  • Gluten’s most important task is the bonding process. Because coconut flour is gluten-free, it may not stick like white flour.
  • When coconut flour is used alone in pastry making, the result may not be what you expect!
  • It is difficult to keep the consistency because it does not have a holding feature.
  • In addition, the pastries you make may be far from the taste you are used to, so to speak, insipid.
  • Therefore, if there is no celiac disease or gluten sensitivity, it is beneficial to use it together with different flours.
  • If you have celiac or gluten sensitivity, you can use coconut flour with one of the almond, hazelnut, cashew, sunflower and flaxseed flours.
  • You can also make use of eggs to increase the consistency and provide retention.
  • Coconut flour absorbs a lot of water. For this reason, you may need to add a little extra water to the recipes you make with coconut flour.
  • On the other hand, you may need to reduce the amount of oil you use, as it has a high oil content.

Is Coconut Flour Given to Babies?

  • Coconut flour, which has high nutritional properties, can be used safely in babies.
  • After the transition to supplementary food, coconut flour can be used with other flours.
  • Since coconut flour is gluten-free, it can be used safely in babies and children with celiac disease or gluten sensitivity.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

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