Is Coconut flour keto?
Keto-friendly
Yes, coconut flour is keto-friendly. A serving (2 tbsp (14 g)) has about 2.9 g of net carbs.
The short answer
Absorbs liquid like a sponge, so use a quarter as much as other flours.
A typical serving is 2 tbsp (14 g). That has 62 calories, 2.8 g protein, 2.1 g fat and 2.9 g net carbs (8.4 g total carbs − 5.5 g fiber).
How many servings fit in your carb budget?
Based on using your entire daily net-carb limit on this one food, which you would not do in practice.
Nutrition facts
Per 100 g: 443 kcal · 21 g net carbs · 20 g protein · 15 g fat. Estimates vary by brand and preparation.
Frequently asked questions
Is coconut flour keto?
Yes, coconut flour is keto-friendly. A serving (2 tbsp (14 g)) has about 2.9 g of net carbs.
How many carbs are in coconut flour?
A serving of coconut flour (2 tbsp (14 g)) has about 8.4 g of total carbohydrates and 5.5 g of fiber, which works out to roughly 2.9 g of net carbs. Per 100 g it has about 21 g of net carbs.
Can I eat coconut flour on a keto diet?
Yes. Absorbs liquid like a sponge, so use a quarter as much as other flours. Keep an eye on total calories, especially with calorie-dense foods.
More nuts & seeds
Get your personal carb limit
The free keto calculator sets your daily calories, protein, fat and net carbs, then the tracker keeps score.
Skip the counting
The 28-Day Plan has every meal's macros done for you. $29, instant download.