How many calories are in coconut flour?

Two tablespoons (15g) is 66 calories, a quarter cup (30g) is 131, and 100g comes to 438. That makes it noticeably lighter than almond flour, which runs 622 calories per 100g.

How much fiber is in coconut flour?

34.2g per 100g, the highest of any flour in our data and nearly four times almond flour's 9.3g. Two tablespoons alone deliver 5.1g, about 18% of a 28g daily target.

Is coconut flour keto-friendly?

Yes, once you subtract the fiber. The 58.9g of total carbs per 100g drops to 24.7g net, which is 7.4g in a quarter cup. Almond flour is still lower at about 1.9g net carbs per quarter cup, so recipes often blend the two.

Can I substitute coconut flour for regular flour 1:1?

No. It absorbs 3 to 4 times its weight in liquid, so the usual rule is 1/4 to 1/3 as much coconut flour as wheat flour, plus an extra egg for structure. A quarter cup (30g, 131 calories) is doing the work of a full cup of wheat flour, which is why the calorie comparison per cup is misleading.

How much protein is in coconut flour?

16.1g per 100g, which is 2.4g in a 2 tablespoon serving. Almond flour is higher at 26.2g per 100g, so coconut flour is the better pick for fiber and the weaker one for protein.

How much fat is in coconut flour?

15.3g per 100g, of which 14g is saturated, since coconut fat is almost entirely saturated. It is still a third of almond flour's 50.2g total fat, because most of the oil is pressed out before the meat is dried and milled.

Is coconut flour a tree nut allergen?

For labeling purposes the FDA groups coconut under tree nuts, one of its 9 major allergen classes, so a 15g serving of coconut flour carries the declaration. Most people with tree nut allergies tolerate coconut anyway, but that call belongs to an allergist, not a label.

What minerals does coconut flour provide?

Unusual amounts for a flour: 2,090mg of potassium and 8mg of iron per 100g. Even a 2 tablespoon serving carries 314mg potassium and 1.2mg iron, plus 36mg of calcium per 100g.

How should coconut flour be stored?

Airtight, cool and dark. Unopened it keeps close to a year; once opened, the refrigerator or freezer is safer because the 15.3g of fat per 100g will eventually turn rancid and taste soapy.

All Foods

Calories in Coconut Flour

USDA Verified · FDC 2515382 · Aug 2026

66 calories

per 2 tablespoons (15g)

16.1g

Protein

58.9g

Carbs

15.3g

Fat

34.2g

Fiber

Per 100g as prepared

Serving Sizes & Calories

Serving Size	Weight	Calories
1 tablespoon	7g	31 cal
2 tablespoonsStandard	15g	66 cal
1/4 cup	30g	131 cal
100g	100g	438 cal

438 calories per 100g as prepared

Complete Nutrition Facts

Per 100g as prepared

438 calories

Protein16.1g

Carbohydrates58.9g

Fat15.3g

Saturated Fat14g

Fiber34.2g

Sodium47mg

Potassium2090mg

Calcium36mg

Iron8mg

How Coconut Flour Compares

Coconut Flour next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Coconut Flour	438	16.1g	58.9g	15.3g	34.2g
Almond Flour	622	26.2g	16.2g	50.2g	9.3g
Coconut	354	3.3g	15.2g	33.5g	9g
Chia Seeds	486	16.5g	42.1g	30.7g	34.4g
Flax Seeds	534	18.3g	28.9g	42.2g	27.3g