Coconut Flour
The super-fibre flour: dried coconut flesh ground after the oil has been extracted. It has a soft tropical aroma and an exceptional amount of soluble and insoluble fibre, with a moderate glycemic index (≈45) and low net carbohydrate.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An excellent plant-based, gluten-free alternative for baking for people with diabetes; it is filling and supports regular bowel movements thanks to its great ability to absorb liquid.
Best preparation methods
Coconut flour soaks up liquid like a sponge, so you need only about a third of the amount of ordinary flour, with extra eggs or liquid in the recipe.
Important Nutritional Note
A good choice for people with both a nut allergy and a wheat allergy (check with your doctor, as some people with a tree-nut allergy also react to coconut); drink plenty of water to help your digestion handle its dense fibre comfortably.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (20 g) |
|---|---|---|
| Calories | 400 kcal | 80 kcal |
| Protein | 20 g | 4 g |
| Carbohydrate | 60 g | 12 g |
| Available carbohydrate | 20 g | 4 g |
| Fat | 13 g | 2.6 g |
| Dietary fibre | 40 g | 8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Special ingredients & supplements with a glycemic index (3), it ranks 3 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Coconut Flour good for weight loss?
Coconut Flour provides 400 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 20 g portion gives 80 kcal.
How does Coconut Flour affect blood sugar?
Its glycemic index is 45 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 20 g portion has a glycemic load of 1.8 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Coconut Flour?
A typical 20 g portion of Coconut Flour provides about 80 kcal, 4 g protein, 12 g carbohydrate, 2.6 g fat and 8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.