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Coconut Flour

Coconut Flour

EverydayDry

Coconut flour is a fine, gluten-free flour made from dried, ground coconut meat after most of the fat has been extracted. This highly absorbent flour is notable for its exceptionally high fiber content and lower carbohydrate profile compared to traditional grain-based flours. Due to its unique properties, coconut flour typically requires additional liquid and eggs when used in baking, usually using only ¼ to ⅓ the amount compared to regular flour in recipes.

Macro Impact

A 1/4 cup serving contains 123 calories, 5g protein, 16g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 123 calories?
Walking3.5 mph, moderate pace
29 min
YogaModerate effort, gentle pace
21 min
SwimmingModerate effort, freestyle
16 min
Biking12-14 mph, moderate effort
13 min
StairsStair climbing, moderate pace
14 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size1/4 cup (28 g)
Amount per serving
Calories123
% Daily Value*
Total Fat4g
5%
Saturated Fat4g
20%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium13mg
1%
Total Carbohydrate16g
6%
Dietary Fiber10g
34%
Total Sugars2g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium10mg
1%
Iron2mg
12%
Potassium585mg
12%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
16 / 275 g
6%
Fiber
10 / 28 g
34%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
8 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
4 / 78 g
5%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
0%
Saturated
4 / 23 g
17%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
13%
Leucine
0 / 3 g
12%
Lysine
0 / 2 g
8%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
11%
Threonine
0 / 1 g
12%
Tryptophan
0 / 0 g
18%
Valine
0 / 2 g
12%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
2%
Biotin, B7
1 / 30 mcg
4%
Cobalamin, B12
0 / 2 mcg
0%
Folate
11 / 400 mcg
3%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
10 / 1k mg
1%
Copper
1 / 1 mg
65%
Iron
2 / 13 mg
17%
Magnesium
69 / 370 mg
19%
Manganese
2 / 2 mg
72%
Phosphorous
142 / 700 mg
20%
Potassium
585 / 3k mg
20%
Selenium
8 / 55 mcg
14%
Sodium
13 / 2.3k mg
1%
Zinc
1 / 10 mg
11%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
6 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Flour, coconut. USDA Foundational Foods. FDC ID 2515382.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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