Epic source
Energy
631 kcal · 32% DV target
A dense, absorbent flour produced from dried coconut solids that offers a naturally sweet profile and an exceptionally high fibre content compared to grain-based alternatives.
Coconut flour is notably high in dietary fibre and contains essential minerals including magnesium, calcium, and potassium .3
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 .4510
The flour provides a concentrated source of plant-based proteins and amino acids, including arginine, glutamic acid, and leucine .3
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 .5
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
631 kcal · 32% DV target
61.5 g · 79% DV target
19.8 g · 71% DV target
5.65 g · 11% DV target
53.3 g · 267% DV target
Not a benefit — best kept low
0.38 g · Top 25% of grains & starches
Seasonality has not been estimated for this ingredient yet.
Highly absorbent; must be kept away from moisture.
While a byproduct, coconut production often involves long-distance transport and land-use concerns in tropical regions.
Coconut flour is a byproduct of the coconut milk industry, created by grinding the dried pulp left behind after the liquid has been extracted.