Coconut flour is made from dried out and ground up coconut meat. It typically has a very mild taste, not overly sweet or coconutty, and has a texture very similar to flour. Since it’s made from coconut, it contains no gluten, making it a popular alternative to wheat flour for folks looking to avoid gluten or keep a lower-carb diet.
With a nutritional profile that’s low in carbohydrates but high in fiber, coconut flour makes for a unique gluten-free replacement to traditional flour. Since it does not have an overwhelming taste, coconut flour can be used in a variety of recipes, including sweet and savory. Note, however, that it may be necessary to alter the recipe a bit, since coconut flour is more absorbent than most other types of flour. We took a look at the best coconut flour on the market and gave our top picks.
Editors’ Choice:
Anthony’s Premium Organic Coconut Flour
Pros:
- Each serving of Anthony’s Premium Organic Coconut Flour contains 60 calories, with just 8g carbohydrates, 6g of which is dietary fiber, as well as 2g protein.
- Manufacturer notes that this flour is made from organically grown coconuts.
- Batch tested to verify that each bag of flour is gluten free.
Cons:
- This resealable bag may not work for everyone; it may be best to use a separate container.
Anthony’s Premium Organic Coconut Flour is batch tested to ensure each bag meets the manufacturer’s standards and is 100% gluten free. With a host of recipes available on their website, Anthony’s offers a high quality coconut flour at a reasonable price.
Contender:
Viva Naturals Coconut Flour
Pros:
- On a per serving basis, Viva Naturals contains just 2g fat and 8g of carbs, 5g of which is dietary fiber.
- This unbleached and unrefined flour is made from fresh, organic coconuts grown in the Philippines.
- Gluten-free alternative to white flour can be used in a variety of recipes.
Cons:
- On a cost per serving basis, this product is a tick more expensive than some of its competitors.
Viva Naturals uses organic coconuts from the Philippines to create its unbleached and unrefined coconut flour. This certified vegan and paleo plant based flour can be used for sweet or savory recipes.
Also Consider:
Cookoo for Coconut Organic Coconut Flour
Pros:
- Each 60 calorie serving contains just 2g fat and 9g carbs, including 6g of dietary fiber and 4g protein.
- Made from raw, organic coconuts, and third party tested for purity.
- Includes a complimentary ebook with sweet and savory recipes.
Cons:
- On a cost per ounce basis, this brand is a bit pricier than some of the other coconut flours on the market.
Made from raw organic coconuts, Cookoo for Coconut is a low-carb, gluten-free white flour alternative. Packaged in a dedicated gluten-free, peanut-free, and GMO-free facility, this ingredient should stand up to the strictest of diets.
Best Value:
Terrasoul Superfoods Coconut Flour
Pros:
- Each serving of Terrasoul Superfoods Coconut Flour contains 70 calories, 9g carbohydrates, and 3g of protein.
- Terrasoul touts their relationship with growers and suppliers across the world, noting that they have a strong record of compensating folks fairly.
- Made from USDA Organic and non-GMO verified ingredients.
- Third party tested for purity.
Cons:
- Depending on personal taste, this flour may retain a bit of a coconut flavor, which may be a turnoff for some.
Made from dry, defatted coconut meat, Terrasoul Superfoods Coconut Flour is a reasonably priced, low-carb alternative to wheat flour. The manufacturer touts their sustainable, global supply chain, and their record of paying suppliers and growers at a fair rate.
Also Consider:
Healthworks Coconut Flour
Pros:
- A 70 calorie serving contains 3.5g fat, 9g carbohydrates (including 5g dietary fiber) and 3g protein.
- Coconuts are naturally dried and finely ground to produce even powder.
- Healthworks selects their coconuts from small, sustainable farmers to create a high quality, but reasonably priced ingredient.
Cons:
- This coconut flour does carry a bit of a strong coconut taste with it, which may not be ideal for some bakers.
Healthworks sources their coconuts from small, sustainable farmers in an effort to produce a quality coconut flour. With a subtle coconut taste and smell, this ingredient may be a great replacement for conventional flours.
Methodology
A lot of folks utilize coconut flour as a gluten-free, relatively low carb replacement for white or wheat flour. As gluten-free diets have become increasingly prevalent, so too has the amount of coconut flour on the market. Before adding just any coconut flour to your shopping cart, make sure to check for a few key features.
Ingredients
The only ingredient needed to create coconut flour is, well, coconut flour. Some brands will use additional thickening agents or artificial preservatives. Steer clear of those and look for manufacturers who stick to using straight up coconuts.
Gluten
Because it’s made from coconuts and nothing else, coconut flour is naturally gluten-free. This helps make it a popular choice for folks looking to cut down on their gluten intake for whatever reason.
Nutritional Value
Coconut flour stands out from traditional flour for its unique nutritional content. In comparison, coconut flour is naturally lower in carbohydrates. While nut flours – such as almond flour – are a bit higher in protein than coconut flour, coconut flour has a higher natural fiber.
Cost
Divide the total cost by the amount of ounces in each bag to get a sense of the overall value of each brand’s offering.
FAQs
Which is better: almond flour or coconut flour?
Folks with different dietary concerns may view these two ingredients differently. While almond flour is higher in fat and protein and lower in carbs than coconut flour, coconut flour is higher in fiber. Additionally, folks with nut allergies may want to avoid almond flour.
Does all coconut flour taste like coconut?
Not all coconut flour tastes like coconuts. While most brands of coconut flour still carry a bit of the coconut flavor, it is generally pretty mild.
How can I substitute coconut flour?
For folks without a ton of experience cooking with coconut flour, it can be challenging to use it in lieu of white flour. It’s probably best to hunt out specific recipes that use coconut flour.
Does coconut flour need to be refrigerated?
Most coconut flours do not need to be refrigerated. However, consult the packaging for the recommended storage.
BarBend Tips
- Be wary when baking with coconut flour. It may be tempting to simply replace white flour with coconut flour when whipping up a tray of cookies. However, coconut flour is much more absorbent than typical flour. Many resources recommend using ¼ the amount of coconut flour as a standard recipe calls for. Additionally, it may be necessary to include an egg or additional liquids for every ¼ cup of coconut flour to help maintain the moisture and structure of a particular recipe.
- If weight management is a chief concern or goal, contact a health professional or dietician.
Coconut flour may be a great alternative to white or wheat flour for folks looking to cut back on carbs. Be sure to consult a specialized recipe before cooking with it, as it responds a bit differently than traditional flour.
