Coconut flour has 53-64g carbs per 100g depending on which brand you buy! We have compared carbs between popular coconut flour brands to help you pick the right one for you.
This article is for you if you want to know how many carbs are in 100g of coconut flour and what’s the best coconut flour to get based on their carb count.
For those of us who have a sedentary lifestyle, doing something easy like a mere food replacement that does not require much effort, other than just reaching out for another flour in the supermarket aisle sounds like a pretty good start to us.
How Many Carbs Are In Coconut Flour?
The carb count is going to depend if you want to quantify it in total carbs or net carbs? So how many carbs in 100g of coconut flour? Coconut flour has about 53-64g of total carbs per 100g, based on our chosen brands. We explain more about total carbs vs net carbs and why we have chosen to use total carbs, further down the article.
However, in our article of coconut flour vs regular flour, it can be as much as a 30% difference compared to all-purpose flour.
And how did we come to this conclusion?
We did it through a small scale research by comparing 3 very popular coconut flour brands. These brands prove to be most accessible to most of our readers.
What Brands Have We Chosen And Why?
- We wanted brands that were not too hard to find from any good supermarket or grocery store and they must be easily available online too.
- For data comparison, we have used the nutritional facts of these brands from either the USDA’s Food Data Central or from the manufacturer’s website. The manufacturer’s labels tend to provide different serving sizes. Therefore, in order to standardize them for comparison purposes, all servings have been configured to reflect a serving of 100g and the figures have been rounded up to their closest estimations.
- We have found the top brands of coconut flour from Healthworks, Bob’s Red Mill and King Arthur based on bestreviews.com
Disclaimer: We have chosen the brands below purely out of statistics pulled from Statistica and bestreviews.guide. We are in no way associated with any of the brands mentioned nor have we received any form of payment from them to write this post. We are in no way out to make one better than the other, we are just presenting the data and drawing our own conclusions from it. Please do your own research before embarking or taking on anything we may have suggested or written in this post.
Coconut Flour Full Carbs vs Net Carbs
The example of a nutrition facts label above, has the highlighted area that shows where total carbohydrates in grams are located and these are measurements we have taken from each of our chosen brands. In this case, total carbohydrates is 6g.
We have chosen to use the configuration of total carbohydrates instead of calculating it as net carbs. Total carbohydrates includes dietary fiber and sugars (naturally occurring total sugars and added sugars).
If we were to do that, the carbohydrate content figures would be lower, making it a bigger difference because according to this article we would need to subtract the fiber content.
However, everybody absorbs carbohydrate, sugar alcohols and fiber a little differently and some may encounter a less accurate reading if they use the net carbs calculation when they are undergoing a keto diet program, diet restrictions or pre-exisiting conditions.
Therefore, counting all the carbohydrates makes it a more general rule of thumb but if you’d prefer to count them as net carbs and have determined that it is the more suitable method for you, then by all means do so.
How to Calculate Carbs per 100g Coconut Flour?
Dust off that old mathematician side of your brain and here we go or just scroll down for the “at a glance” graphics table or chart version.
We will be able to see a much clearer comparison by standardizing each measurement as per 100g by using this formula.
These are the 3 coconut flour brands we have compared based on the latest products and data analyzed from major online marketplaces and retailers?
We will be able to see a much clearer comparison by standardizing each measurement as per 100g by using this formula:
Total Carbohydrates(g) ÷ Serving size(g) X 100g = amount of carbs(g) per 100g
- Healthworks Coconut Flour, comes in at 56.25g per 100g of carbs.
- Bob’s Red Mill Organic Coconut Flour calculates a 64.29g per 100g carbohydrate content.
- King Arthur’s Coconut Flour comes in at 53.33g per 100g carbs.
|Healthworks||Bob’s Red Mill||King Arthur|
The Results Of Top USA Brands Of Coconut Flour
King Arthur Coconut Flour does seem to be the coconut flour with the lowest carbs, beating out the other top 2 favorite brands with a 20.55% difference, if comparing it to Bob’s Red Mill Coconut Flour and a difference of 5.48% if compared to Healthworks Coconut Flour.
To some it may not be much of a difference but it may make a difference if you need to be on a strict diabetic or keto diet.
Benefits of Coconut Flour
Made from the fruit of the Cocos Nucifera palm tree, there are numerous benefits from coconut flour in food:
Coconut flour is one of the popular alternative flours to regular wheat flours for those who follow a grain-free diet due to issues with digestion or a gluten sensitivity. It is also a nutrient-dense, creamy substitute for dairy and nut products.
It may help support heart health due to its lower carb content that can help moderate blood sugar levels too. It is a high source of fiber, making it a healthier option in baking. Both soluble and insoluble fibers assist your digestive health in helping to prevent constipation and even benefits a diverse gut microbiome.
Merely 30 grams of coconut flour has 10 grams of fiber that can offer support to your digestive system. It is also a great source of protein that contains some essential amino acids, potassium and plant-based iron.
Coconut oil is well-known for offering numerous skin benefits. The fat in coconut oil helps in reducing the pores and preventing skin damage from bacteria and dirt. It also has skin toning properties that can prevent the risk of acne.
The high content of dietary fiber in coconut flour helps in reducing and maintaining your weight over time. The healthy fat and protein keeps you fuller and reduces the chances of overeating and cravings.
Flours that are high in carbs have the tendency of spiking the insulin and blood glucose levels, which can gradually enhance the systemic inflammation and free radicals in your body. Coconut flour has a low glycemic index as compared to white flour, making it a healthier choice, which is why it is popular in the keto baking and cooking.
How Many Carbs in 100g of Coconut Flour Summary
After this little research, it reveals that coconut flour carbs is about 50-60% in every 100g serving. The carbs that we are counting is total carbs that includes dietary fiber and natural sugars instead of net carbs.
If you do wish to calculate net carbs, just keep in mind, that the resulting calculations will show a bigger difference.
We have even determined how coconut flour is healthier by showing how much lower carbohydrate content in our other article.
If you are a bit like us who’d rather take the guesswork out of the keto baking with coconut flour, you might want to check out Kelley Herring’s cookbooks that use both coconut and almond flour recipes in her Keto Desserts cookbook.
We certainly have tried and tested some of these recipes already and they do deliver on the promise of tasting like the real deal!
You may consider choosing coconut flour as the substitute for wheat based flours because it is a low-carb option for those with gluten intolerance and loaded with minerals, high in proteins and fiber. It is also an excellent source of healthy fats.
Don’t forget, moderation is the key as things that are healthy can easily turn the tables on you if consumed in large quantities either over a short or long period of time.