How much protein is in Flour?

Flour, coconut contains 16.1g of protein per 100g. This is 32% of the recommended daily value of 50g.

Is Flour good for weight loss?

Flour, coconut has 438 calories per 100g. At 438 kcal per 100g, it is calorie-dense. Tracking portion sizes with an app like CalRay helps keep it within your daily goal.

🥜 Nut and Seed Products

Calories in Flour, coconut

Q: How many calories are in Flour?

Flour, coconut contains 438 calories per 100g. A typical serving of 1 RACC (15g) provides 66 calories.

Q: How many carbs are in Flour?

Flour, coconut contains 58.9g of carbohydrates per 100g.

Coconut flour absorbs drastically more liquid than wheat flour, making it a baking wildcard rather than a 1:1 substitute.

438 kcal

per 100g

Protein 16.1g

Carbs 58.9g

Fat 15.3g

Fiber 34.2g

What makes flour so powerful?

Coconut flour is a byproduct of coconut milk production. After the meat is pressed to extract the milk, the remaining defatted coconut cake is dried and ground into a fine powder. Unlike almond flour, which retains the nut's natural fats, coconut flour is relatively low in fat and exceptionally high in fiber, which often comprises over 40% of its total carbohydrate weight. This unique composition fundamentally changes how it behaves in baking. The high fiber content acts like a sponge, absorbing massive amounts of liquid. This is why recipes using coconut flour require significantly more eggs and liquid binders than traditional wheat flour recipes; without them, the final baked good would be dry and crumbly. Furthermore, because it contains no gluten, it relies entirely on eggs or alternative binders to provide structure and lift. Its distinct sweet, nutty flavor also means it does not seamlessly disappear into all recipes, working best in inherently sweet or tropical-flavored baked goods.

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Extreme liquid absorption

Coconut flour absorbs far more liquid than wheat flour due to its exceptionally high fiber content.

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Byproduct of milk production

It is made from the dried, defatted coconut meat left over after coconut milk is pressed.

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Needs extra binders

Because it lacks gluten, coconut flour requires significantly more eggs to maintain structural integrity in baking.

💡 When & how to use it

When baking with coconut flour, never substitute it 1:1 for wheat flour; use roughly one-quarter to one-third the amount. Always pair it with extra eggs or a binder like flaxseed to provide structure, and increase the liquid in your recipe to compensate for its massive absorption rate. Store it in an airtight container in a cool, dark place, or refrigerate it to prevent the natural residual oils from going rancid. It pairs exceptionally well with tropical fruits or rich, moist ingredients that balance its dryness.

Calories by Serving Size

100g

438 kcal

P 16.1g C 58.9g F 15.3g

1 RACC (15g)

66 kcal

P 2.4g C 8.8g F 2.3g

200g

876 kcal

P 32.2g C 117.8g F 30.6g

50g

219 kcal

P 8.1g C 29.5g F 7.7g

Full Nutrition Facts

Per 100g — daily values based on a 2,000 calorie diet

Nutrition Facts

Serving size: 100g

Calories 438

% Daily Value*

Total Fat 15.3g 20%

Saturated Fat 14g 70%

Sodium 46.9mg 2%

Total Carbohydrate 58.9g 21%

Dietary Fiber 34.2g 122%

Protein 16.1g 32%

Calcium 36mg 3%

Iron 8.02mg 45%

Potassium 2090mg 44%

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

How does Flour fit your daily goals?

🏃

88 min

Walking to burn 438 kcal

🎯

22%

of 2,000 kcal daily goal

💪

16.1g

protein (32% of daily 50g)

⚡

servings until 2,000 kcal

🍎

Log Flour in CalRay — just snap a photo

CalRay's AI recognizes flour and hundreds of thousands of other foods from a photo. No manual lookup needed.

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Frequently Asked Questions

How many calories are in Flour, coconut?

Flour, coconut contains 438 calories per 100g. A standard serving of 1 RACC (15g) provides 66 calories. It is relatively calorie-dense, so portion control is important.

How much protein does Flour, coconut have?

Flour, coconut provides 16.1g of protein per 100g, which is 32% of the 50g daily recommended value. It is a good source of protein.

How many carbs are in Flour, coconut?

Flour, coconut contains 58.9g of carbohydrates per 100g . It also provides 34.2g of dietary fiber.

Is Flour, coconut good for weight loss?

Flour, coconut has 438 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its high protein content (16.1g/100g) helps with satiety. Its fiber content (34.2g/100g) also promotes fullness.

How do I track Flour, coconut calories accurately?

The easiest way to track flour is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.