Is coconut flour keto?
Coconut flour
Extremely absorbent and high in fiber. You need far less than almond flour — roughly ¼ the amount — plus extra eggs or liquid.
Nutrition per serving
2 tbsp · 14 g- Net carbs
- 3.1g
- Calories
- 59kcal
- Protein
- 2.7g
- Fat
- 2g
- Total carbs
- 8.1 g
- Fiber
- 5 g
About 22.7 g of coconut flour adds up to 5 g net carbs — roughly 1.6 typical servings.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 59 kcal | 420 kcal |
| Total carbohydrate | 8.1 g | 58 g |
| Dietary fiber | 5 g | 36 g |
| Net carbs | 3.1 g | 22 g |
| Protein | 2.7 g | 19 g |
| Fat | 2 g | 14 g |
Portion calculator
Open carb counter →- Net carbs
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0% of your 20 g daily net-carb limit. Personalize
How to eat coconut flour on keto
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Don't substitute 1:1 for almond flour — it will turn out dry and crumbly. - Let batters rest 5 minutes so the flour can absorb liquid.
Keto recipes with coconut flour
Frequently asked questions
Is coconut flour keto?
Yes — coconut flour is keto-friendly. Extremely absorbent and high in fiber. You need far less than almond flour — roughly ¼ the amount — plus extra eggs or liquid.
How many net carbs are in coconut flour?
2 tbsp (14 g) of coconut flour has about 3.1 g net carbs (8.1 g total carbs minus 5 g fiber). Per 100 g, that's 22 g net carbs.
How much coconut flour can I eat on keto?
About 22.7 g of coconut flour adds up to 5 g net carbs — roughly 1.6 typical servings. On a typical 20 g daily limit, one serving uses about 16% of your carbs.
What is a good keto substitute for coconut flour?
See our full guide: keto flour substitutes.
