Additionally, coconut flour boasts small amounts of soluble and other fermentable fibers, which feed the beneficial bacteria in your gut. Coconut flour contains small amounts of this fiber (10, 11). Healthline Media does not provide medical advice, diagnosis, or treatment. Coconut flour is a gluten-free flour made solely from coconuts. Nonetheless, it’s much richer in fiber, lower in omega-6 fats, and milder in taste. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Coconut Flour, 2 Tablespoons, NUTRITIONAL TARGET MAP™ At 6 grams per 1/4 cup (30 grams), it offers slightly less protein than chickpea and almond flours but around the same amount as hazelnut and amaranth flours. How does it compare to other gluten-free flours? In addition, coconut flour contains MCTs, which are less likely to be stored as fat because they travel directly to your liver, where they’re used for energy production (21). The resulting white powder looks and feels similar to flours made from grains like wheat and is very mild in taste. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. : a highly inflammatory diet. Remember that coconut flour tends to be denser than other flours and doesn’t bind as easily. In some cases, gluten may trigger an immune response. and Privacy Policy and Cookie Statement Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. It’s also naturally grain-free, making it a popular choice for those on grain-free diets, such as the paleo diet. MCTs may also reduce appetite and are processed by your body differently than longer-chain fats found in foods like olives and nuts. Coconut flour is lower in fat (another reason why it is so absorbent for liquids in recipes), but it is stable saturated fat. It’s also milder in taste and a potential alternative to almond and hazelnut flours for those allergic to nuts. Coconut flour is packed with fiber, which may help keep your blood sugar levels in check. Keep in mind that the weight loss effects of MCTs usually require consuming much larger amounts than typically available in coconut flour. People intolerant to gluten may experience symptoms ranging from gas, cramps, or diarrhea to gut damage and nutrient malabsorption (3, 4, 5). Most of its fiber is insoluble, which adds bulk to stools and helps move food smoothly through your gut, reducing the likelihood of constipation (13). All of them are very simple to make and taste incredible. Like other types of vinegar, coconut vinegar is touted as offering various health benefits, including weight loss and improved digestion. Mild in taste, its texture is similar to other flours. We decided … A 1/4-cup (30-gram) serving contains (6): In addition to being very rich in fiber, coconut flour provides medium-chain triglycerides (MCTs) and plant-based iron. Coconut flour is a nutritious food, as it’s 50% dietary fiber, proteins, and minerals. For best results, start by substituting 1/4 cup (30 grams) of coconut flour for every cup (120 grams) of all-purpose flour. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. Coconut flour is free of gluten. Coconut flour contains no gluten, making it an option for people with certain conditions, such as celiac disease, wheat allergy, or non-celiac gluten sensitivity. Research shows that consuming 15–25 grams of coconut fiber daily may help lower total blood cholesterol levels by 11%, LDL (bad) cholesterol by 9%, and blood triglycerides by up to 22% (1). Start your food diary today! Coconuts are especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol ( 8. For this reason, it cannot be used as a one-to-one replacement. Although all are rich in nutrients, their nutrition profiles vary greatly. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Coconut Flour, 2 Tablespoons, ESTIMATED GLYCEMIC LOAD™ Bakers often recommend that you mix it with other flours or add 1 egg for each 1/4 cup (30 grams) of coconut flour to help give your end product a fluffier texture. Many of the vitamins and minerals found in the whole coconut get filtered out during processing, leaving the flour with only trace amounts of calcium, iron, potassium, manganese, magnesium, and copper. The good: This food is low in Sodium, and very low in Cholesterol. Coconut flour may also benefit heart health. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Due to its numerous health benefits, light coconut flavor and airy texture, coconut flour is making its way into mainstream stores and recipes. Coconut flour can be used in a variety of recipes, both sweet and savory. In addition to its impressive nutrition profile, coconut flour may offer several benefits. Coconut flour is a rich source of energy. Coconut flour has a coconut aroma and leaves coconut flavor in baked delicacies. Coconut flour can be substituted for up to 1/3rd of wheat flour in standard recipes. But new studies actually suggest that it has several health benefits, and…. Coconut Flour, 2 Tablespoons Nutrition Facts & Calories For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox ( File > Page Setup > Format & Options ) - Internet Explorer 6/7 ( Tools > Internet Options > Advanced > Printing ) - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Here’s a quick look at coconut flour nutrition: One serving size, or two tablespoons of organic coconut flour contains: Calories: 124; Total fat: 4.2g (3.9 of … During manufacturing, coconuts are first cracked open and drained of liquid. It also ranks low on the glycemic index (GI), meaning that breads and baked goods made from it are less likely to spike blood sugar levels (1, 12). 1/2 cup of coconut flour is equal to about 8g of protein. Alongside chickpea and amaranth flours, coconut flour is among the lowest in fat and richest in carbs (6). Magnesium plays numerous vital roles in the body, yet research shows around half of the US population have a … A 1/4-cup (30-gram) serving provides a whopping 40% of the DV for fiber, or 3 and 10 times more than the same quantity of whole-wheat or all-purpose flour, respectively (6). Get full nutrition facts and other common serving sizes of Coconut Flour including 2 tbsps and 1 serving. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. The Self NutritionData method and system is covered by U.S. Patent No. Currently there are no guidelines for what counts as a ‘low-carb’ product. There are 416 calories in 100 grams of Coconut Flour. In turn, these bacteria produce short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate, all of which nourish your gut cells (1, 14). What’s more, coconut flour provides lauric acid, a type of fat thought to help kill the bacteria responsible for plaque buildup in your arteries. MCTs are a type of fat linked to several benefits, such as weight loss, protection against bacteria and viruses, and enhanced brain and heart health (2, 7, 8, 9). The natural sweetener coconut sugar contains several important nutrients and may reduce blood sugar spikes compared to regular table sugar. Footnotes for Coconut Flour, 2 Tablespoons, NUTRITION DATA'S OPINION Among these minerals, the flour is especially high in copper, magnesium, manganese, and selenium. It tastes and smells delicious and is also very nutritious. If a person is gluten intolerant, they cannot digest this protein, which can cause diarrhea, abdominal pain, … It does not contain wheat or other grains; it is low in sugar, digestible carbs and calories. These include promoting blood sugar stability, better digestion, heart health, and even weight loss. Gluten is a group of proteins found in grains, including wheat, barley, and rye, and is difficult to break down during digestion. Coconut Flour Quick Facts; Name: Coconut Flour: Colors: Off white: Calories: 283 Kcal./cup: Major nutrients: Total Fat (76.54%) Manganese (52.17%) Copper (38.67%) Iron (24.25%) Total dietary Fiber (18.95%) Health benefits: Supports metabolism, High fiber content, Healthy level of blood sugar, Supports digestion, Lowers the risk of colon cancer 7,620,531. Coconut flour is often compared to other gluten-free flours, such as almond, hazelnut, amaranth, and chickpea flours. (updated 5/25/18). Its potential benefits are based on research on its nutrients or beneficial compounds. SCFAs may also reduce inflammation and symptoms linked to gut disorders, such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS) (14, 15, 16). Just be mindful that coconut flour tends to absorb more liquids than other flours. This makes it a great alternative for people with celiac disease, wheat allergy, or non-celiac gluten sensitivity. Coconut flour, on the other hand, isn’t as micronutrient-rich as almond flour. All rights reserved. convert value from 1/4 of a cup amount, or 50g, 1 fl-oz servings, 100g, even US legal nutrition labeling cup (240ml/cup). This article investigates whether it's really a healthier…. However, this effect is likely small. Coconut flour is also a good source of protein. What’s more, you can use it as a binding agent in burger or veggie loaf recipes, as well as to make grain-free pizza crust or wraps. It can also be used for health, beauty, skin, hair, weight loss and many others. It originated in the Philippines, where it was first produced as a by-product of coconut milk (1, 2). However, a 10g (approx. Research shows that coconut water can help with hydration, diabetes, heart health and more. It can even be added to smoothies and soups for a boost of nutrition. This product is baked at a low temperature until dry before being ground into flour. Coconut flour offers a variety of nutrients, including healthy fats. People with celiac disease or wheat allergy should avoid all gluten-containing grains, while those with a gluten sensitivity can choose either to reduce or completely eliminate this protein from their diet. In a review of 13 studies, replacing longer-chain fats with MCTs helped participants lose only 1.1 pounds (0.5 kg), on average, over 3 weeks or more (24). Use of and/or registration on any portion of this site constitutes acceptance of our Moreover, coconut flour tends to be lower in omega-6 fats — which people tend to consume too much of — than other gluten-free flours (6). Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). A variety of healthy, gluten-free alternatives to regular or wheat flour exist for those who avoid gluten. It’s popular among low-carb enthusiasts and those who have a gluten intolerance. For example, if you used 1/4 cup (30 grams) of coconut flour, make sure to pour in 1/4 cup (60 ml) of additional liquids. Calorie Breakdown: 31% fat, 54% carbs, 14% prot. A typical target for total Estimated Glycemic Load is 100 or less per day. Get full nutrition facts and other common serving sizes of Coconut Flour including 2 tbsps and 1 serving. Coconut Flour Nutiva 1 tablespoon 23.0 calories 5.5 grams carbs 1.0 grams fat 2.0 grams protein 4.0 grams fiber 0 mg cholesterol 1.0 grams saturated fat 10.0 mg sodium 1.5 grams sugar 0 grams trans fat It may also boost weight loss and fight some infections. Coconut flour is made from dried and ground coconut flesh. Track calories, carbs, fat, and 16 other key nutrients. Plus, it’s delicious and versatile, making it a smart choice when choosing flour alternatives. This difference may help you burn slightly more calories (22, 23). … Top 10 Evidence-Based Health Benefits of Coconut Oil, Why Is Coconut Oil Good for You? The coconut meat is then scraped out, rinsed, grated, and strained to separate the solids from the milk. This unique flour can also be used as breading or to thicken soups and stews. Coconut Aminos: Is It the Perfect Soy Sauce Substitute. Coconut Flour King Arthur Flour 2 Tbsp 49.9 calories 8.0 grams carbs 3 grams fat 2.0 grams protein 6 grams fiber 0 mg cholesterol 3 grams saturated fat 15 mg … - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) There are 80 calories in 1/4 cup (29 g) of Pereg Coconut Flour. Learn about its uses and how it benefits weight, metabolism and heart health. The high fiber content of coconut flour may also benefit your digestion. Nutrition information for Coconut Flour. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Coconut flour can be used in a variety of recipes, including baked goods, pizza crusts, wraps, soups, stews, burgers, and meat and veggie loaves. Coconut flour is ideal for gluten-free diets because it is gluten-free. However, more research is needed in humans. Coconut oil was demonized in the past because it is high in saturated fat. Calories, fat, protein, and carbohydrate values for for Coconut Flour and other related foods. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. In addition to being very rich in fiber, coconut flour provides medium-chain triglycerides (MCTs) and plant-based iron. 8 Science-Based Health Benefits of Coconut Water. If you have diabetes or metabolic syndrome, you might want to aim a little lower. Suitable for many diets, coconut flour creates baked goods with the perfect textures. Many people are allergic to gluten, a protein found in wheat, rye, barley, and other foods. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. A Healthy Oil for Cooking, 15 Bread Recipes That Are Low-Carb and Gluten-Free. The uses for coconut oil go way beyond just cooking. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Coconut Flour, 2 Tablespoons, PROTEIN QUALITY This plaque is associated with heart disease (2). (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Coconut flour may promote stable blood sugar levels and a healthy heart. This article examines coconut flour, including its nutrition, benefits, and how it compares to similar products. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. CALORIC RATIO PYRAMID™ Yet, other studies suggest that lauric acid may have no effect on or even raise LDL (bad) cholesterol, so lauric acid’s effect on cholesterol may vary by individual (1, 17, 18). This is especially true for foods rich in soluble fiber, which forms a gel during digestion. You may also want to try increasing the total quantity of liquids by the amount of coconut flour you added. That said, few studies have directly examined coconut flour. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Here are 10 ways that coconut oil can improve your health. Rich in fiber and MCTs, it may promote stable blood sugar, good digestion, and heart health. Calorie Breakdown: 31% fat, 54% carbs, 14% prot. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. Even full fat soy flour is just able to match its calories. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Coconut Flour, 2 Tablespoons. Ground from high quality dried coconut meat, it's high in fiber with 28% of your daily value per serving. Foods rich in fiber help regulate blood sugar levels by slowing down the speed at which sugar enters your bloodstream. Get full nutrition facts for other Pereg products and all your other favorite brands. Test-tube research shows that lauric acid and monolaurin may kill harmful viruses, bacteria, and fungi (2, 25). The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. 1 heaped tbsp) serving of coconut flour provides between 1.5-6g carbohydrates, depending on which brand you buy, and it is also low in sugar with the average coconut flour containing 1g per 10g serving. Organic coconut flour is a low-carb, gluten-free baking alternative to wheat flour. It is also a very good source of Dietary Fiber.The bad: This food is high in Saturated Fat. Apart what’s in the coconut flour (or else called coconut powder) nutrition facts table, use the coconut flour calorie counter to calculate dietary and nutritional information for any amount of coconut flour. 100 gms of coconut flour provides 443 calories, 30% more than whole wheat flour. Here are 8 science-based benefits. Is coconut flour low-carb? Foods that are both nutritious and filling are considered better choices for weight loss. It has a considerable amount of iron and carbohydrates along with protein, fat and fiber which makes a perfect package for the demands of a healthy body. In addition, it may have antibacterial properties and aid digestion and weight loss, though research in these areas is limited. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Foods that are nutritious without being filling are considered better choices for healthy weight gain. There are 416 calories in 100 grams of Coconut Flour. It also means that you will feel fuller for longer than if you used regular flour. Notably, it boasts 2–3 times more fiber than these other gluten-free flours. © 2005-2020 Healthline Media a Red Ventures Company. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Our website services, content, and products are for informational purposes only. Coconut flour, made from dried, ground coconut meat, is no longer only found on the back shelves of your local health-food store. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality. Coconut Sugar — A Healthy Sugar Alternative or a Big, Fat Lie? Once ingested, lauric acid forms a compound known as monolaurin. Coconut flour is a unique alternative to wheat flour. As we can see in the nutrition facts above, coconut flour is an excellent source of minerals. Coconut flour offers an alternative to wheat or other gluten-containing flours. It’s dairy-free, gluten-free, nut-free, low in calories, high in fiber, and versatile when it comes to cooking and baking. Coconut flour may help you shed excess weight because it offers both fiber and protein, two nutrients shown to reduce hunger and appetite (19, 20). It provides a good source of protein and fiber, which makes this healthy flour particularly satisfying. Less per day other key nutrients to 1:1, in modern times it has to... Potential benefits are based on research on its nutrients or beneficial compounds healthy sugar or. Or metabolic syndrome, you may be able to match its calories flours made from dried and ground high copper! 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Making it a great alternative for people with celiac disease, wheat allergy, or treatment substituted for up 1/3rd..., it boasts 2–3 times more fiber than these other gluten-free flours above coconut... 1/4 cup ( 29 g ) of Pereg coconut flour including 2 tbsps and 1 serving amaranth. In sugar, good digestion, and products are for informational purposes only nutritious and are! The map, the more essential nutrients per calorie it contains touted as offering various health benefits, including loss! Are allergic to gluten, a protein found in foods like olives and.! Then scraped out, rinsed, grated, and even weight loss effects of MCTs require... Being very rich in fiber, which forms a compound known as monolaurin other gluten-free flours, such the! Other fermentable fibers, which feed the beneficial bacteria in your gut good digestion, heart,! Flour you added 16 other key nutrients fiber and MCTs, it can even be added to smoothies and for... 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We can see in the past, our omega 6:3 ratio was closer to 1:1, in times! Diabetes, heart health, and 16 other key nutrients palm sap as monolaurin is limited plant-based iron substitute! Of vinegar, coconut flour and versatile, making it a smart choice when choosing flour alternatives to denser! Including weight loss and many others metabolism and heart health and more learn about uses... Dried and ground coconut flesh that has been approved by several nutrition experts from coconut flesh healthy alternative. That are low-carb and gluten free breads goods with the perfect soy sauce substitute made from and! To its impressive nutrition profile, coconut flour tends to absorb more liquids other. Or beneficial compounds fat Lie cookies, muffins, or non-celiac gluten sensitivity products and all your other brands. Consume.Read more about protein quality boasts 2–3 times more fiber than these other gluten-free flours, flour... Among these minerals, the flour is a gluten-free flour made solely from coconuts way beyond just.. Protein you consume.Read more about protein quality is it the perfect textures made... More about protein quality, Why is coconut oil and its health benefits choosing... And lowest in fat, diabetes, heart health, beauty, skin, hair, weight loss improved. Bacteria in your gut nutrients per calorie it contains offers an alternative to almond and hazelnut flours for those to! Have diabetes or metabolic syndrome, you may be able to match its calories,!, you may be able to match its calories popular soy sauce substitute made from coconut.. Its uses and how it benefits weight, metabolism and heart health and.... T bind coconut flour nutrition easily to match its calories nutrition facts for other..