Coconut Flour, a Healthy Gluten Free Alternative


Coconut Flour- a Healthy Gluten Free AlternativeCoconut flour is made form the meat of a dehydrated coconut after the milk has been removed.  The result is a lovely gluten free, nut free flour with an amazingly similar texture to wheat flours.

What are the heath benefits of coconut flour?

Coconut flour is incredibly nutritious and is also low in carbohydrates.  This is a plus if you are living with celiac disease and type 1 diabetes as well.  Coconut flour is high in fiber and contains equal amounts of protein to wheat flour, minus the gluten of course.

Nutritional facts on coconut flour

Nutrition Facts Bob’s Red Mill – Organic High Fiber Coconut Flour **per 2 tablespoons
Calories     60     Sodium     30 mg
Total Fat     2 g     Potassium     0 mg
Saturated     2 g     Total Carbs     8 g
Polyunsaturated     0 g     Dietary Fiber     5 g
Monounsaturated     0 g     Sugars     1 g
Trans     0 g     Protein     2 g
Cholesterol     0 mg
Vitamin A     0%     Calcium     0%
Vitamin C     0%     Iron     10%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.  According to

Allergic to nuts?

Coconut is not actually a nut (it’s a seed), even though it grows on a tree and has the word nut in its name.  Coconuts grow on a palm tree and should be safe for people that are allergic to tree nuts.  Please do discuss this with your care provider prior to adding it into your diet if you are concerned.

This article by OneSpot Allergy is really informative- “Is Coconut Safe for People with Tree Nut Allergies?”


How do you substitute coconut flour in recipes?

I prefer to use coconut flour mixed with other gluten free grains in recipes.  Coconut flour is like a sponge, requiring more liquids and binders than other flours.  Coconut flour is not substitutable cup for cup with other glutinous flours.

See this “Gluten Free Baking: Coconut Flour” Chart to get you started


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