Coconut Flour Nutrition Benefits and Facts

Nutritional summary

Coconut flour is notably high in dietary fibre and contains essential minerals including magnesium, calcium, and potassium .
Unlike most grain-based flours, coconut flour contains significant levels of saturated fats, including lauric acid, which a meta-analysis indicates can slightly increase both LDL (low-density lipoprotein) and HDL (high-density lipoprotein) cholesterol levels .
The flour provides a concentrated source of plant-based proteins and amino acids, including arginine, glutamic acid, and leucine .
While coconut oil is often scrutinised for cardiovascular health, one systematic review of observational studies found that consuming whole coconut flesh within traditional dietary patterns was not associated with adverse heart outcomes, though researchers note these findings require cautious interpretation .

Interesting fact

Coconut flour is a byproduct of the coconut milk industry, created by grinding the dried pulp left behind after the liquid has been extracted.

Standout nutrients

EPIC

SOURCE

Dietary fibre

SUPER

SOURCE

Potassium

SUPER

SOURCE

Manganese

SUPER

SOURCE

Copper

636

kcal per 100g

Protein6.56g

Fat61.5g

Fiber21.0g

Sugar5.65g

Fat breakdown

Polyunsat0.76g

Monounsat2.76g

Saturated53.3g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Moderate

While a byproduct, coconut production often involves long-distance transport and land-use concerns in tropical regions.

Confidencemedium

Storage

Airtight Container

6–12 months

Highly absorbent; must be kept away from moisture.

Cool Dark Place

6–12 months

Refrigerate

1–2 years

Extends freshness of natural oils.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

Tiger nut/coconut dietary intervention as antidotal nutritional remediation strategy against neurobehavioural deficits following organophosphate-induced gut-brain axis dysregulation in mice - PMC

[3]pmc.ncbi.nlm.nih.gov

Are We Nuts Over Coconuts? Studying the Effects of Coconut Oil on ...

[4]pmc.ncbi.nlm.nih.gov

Coconut Oil and Cardiovascular Disease Risk - PMC

[5]pmc.ncbi.nlm.nih.gov

Plant-based nutrition for healthcare professionals: implementing diet ...

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

40.2

Version

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