KETO VERDICTYES
Coconut flour is keto-compatible when used sparingly. It’s high in fiber but also has moderate net carbs by weight—great as a small-portion thickener or blended with almond-flour, eggs, and fats in low-carb baking.
Is Coconut Flour Keto?
Other
Coconut flour is keto-compatible when used sparingly. It’s high in fiber but also has moderate net carbs by weight—great as a small-portion thickener or blended with almond-flour, eggs, and fats in low-carb baking.
- Net carbs (100g)24.7g
- Protein (100g)18g
- Fat (100g)14g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
24.7g
Total Carbs
64g
Fiber
39.3g
Protein
18g
Fat
14g
Calories
443
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Usable on keto in small amounts: typical recipes use 10–30g vs. 100g basis
- Very high fiber lowers net impact per serving and adds fullness
- Gluten-free wheat alternative for breads, cakes, and coatings
- Absorbent texture allows thickening with minimal flour
- Best results when combined with eggs, fats, and moisture
- Lower glycemic load than wheat flour when portioned
HEALTH BENEFITS
- High fiber supports digestion and satiety
- Provides manganese and small amounts of iron and copper
- Naturally gluten-free for those avoiding gluten
- Contains small amounts of lauric-acid–rich fats
- May help moderate post-meal glucose when replacing refined flour
- Dense micronutrients compared to many grain flours
PREPARATION SUGGESTIONS
BLENDED LOW-CARB BAKING
Mix coconut-flour with almond-flour (e.g., 1 part coconut to 2–3 parts almond), add extra eggs and fat for moisture.
QUICK MUG CAKE
Whisk 1–2 tbsp coconut flour with egg, butter, sweetener, vanilla; microwave 60–90s for a fast dessert.
KETO PANCAKES
Use coconut flour with eggs, cream, and baking powder; rest batter 2–3 minutes to hydrate before cooking.
CRISPY COATING
Season coconut flour with salt, pepper, paprika; dredge chicken or shrimp and pan-fry in coconut-oil or ghee.
SOUP/GRAVY THICKENER
Whisk in 1–2 tsp at a time; simmer briefly—its high absorbency thickens quickly.
ENERGY BITES
Combine with almond-butter, sweetener, and coconut-oil; roll and chill for portable snacks.