Forktionary
Flour | Gluten Free Vegan Paleo Keto

Coconut Flour

Cocos nucifera Allergens: Tree Nuts
Coconut Flour

Sourcing & Taxonomy

  • Family Arecaceae
  • Primary Cuisine Global
  • Seasonality Year-Round
  • Source Coconut

The Forktionary Angle

"The tropical, absorbent marvel that redefines gluten-free baking with its unique texture and subtle sweetness."

Definition

A gluten-free flour made from dried, defatted coconut meat, known for its high fiber content and absorbency.

Sensory Profile

TasteMildly sweet, coconutty, slightly nutty
TextureFine powder, very absorbent, can be gritty
AromaDistinct coconut
AcidityLow

Technical Metrics

Absorbency Rate

Absorbs 3-4x its weight in liquid

Fiber Content

10g per 1/4 cup

Protein Content

4g per 1/4 cup

Nutrition Facts

Per 1/4 cup (28g)
Calories430 kcal
Total Fat14 g
Saturated Fat12 g
Trans Fat0 g
Cholesterol0 mg
Protein18 g
Total Carbohydrate60 g
Dietary Fiber40 g
Total Sugars20 g
Calcium50 mg
Iron4 mg
Potassium600 mg

Chef’s Secret

Due to its high absorbency, coconut flour typically replaces only 1/4 to 1/3 of wheat flour in recipes, and requires increased liquid.

Substitutions

Best Match

Almond Flour

1:4

Best gluten-free baking alternative, but requires significantly less quantity.

Tapioca Flour

1:2

Good for thickening and adding chewiness, but lacks fiber and protein.

Oat Flour

1:3

Gluten-free (certified), high fiber, but different texture and flavor.

Cassava Flour

1:1

Good for grain-free baking, less absorbent, different texture profile.

Buying Guide

Choose organic, unsweetened coconut flour. Store in an airtight container to prevent moisture absorption.

Flavor Pairings

Baked goods smoothies gravies thickeners breading