Coconut Flour Calories and Nutrition Facts

Flour, coconut nutrition facts

The table below shows the complete nutritional profile for flour, coconut per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is high in protein (16.1 g per 100 g), a good source of fibre.

*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.

Coconut Flour calories by weight: ounces, pounds and grams

USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 4.38 kcal per gram (high energy density), energy dense: small portions carry a lot of calories, so measuring rather than eyeballing makes a real difference.

How coconut flour compares to other nuts & seeds

Against the 19 nuts & seeds in this database, coconut flour ranks 2nd lowest in calories and 12th highest in protein. The category averages 616 kcal per 100 g, so this one is 29% below it. The lightest option in the category is flour, chestnut at 385 kcal per 100 g, and the protein leader is seeds, pumpkin seeds (pepitas), raw at 29.9 g per 100 g.

Portion planning with coconut flour

• 100 calories comes to about 23 g (0.8 oz).
• 20 g of protein takes about 124 g, bringing 543 kcal with it — that is 3.7 g of protein per 100 calories.
• Fibre density is 7.8 g per 100 calories, covering 122% of the daily fibre target per 100 g.
• Macro split by calories: 54% carbs, 15% protein, 31% fat.

Nutrient screening detail

The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:

• High protein — 16.1 g per 100 g (≥ 20% DV)
• High fibre — 34.2 g per 100 g (≥ 20% DV)
• Low sodium — 47 mg per 100 g (≤ 140 mg)
• Sugar free — 0 g total sugars per 100 g (< 0.5 g)

Track coconut flour for free

Add coconut flour to your day in the free calorie tracker — pick your serving, and the calories and macros are logged instantly. No account, no paywall. To plan how much you should eat, try the calorie calculator or macro calculator.