Coconut Flour Nutrition Per Cup: Fiber, Protein, Benefits

The Nutrient Powerhouse: 1 Cup of Coconut Flour

Coconut flour is increasing in popularity as more people discover its many benefits. Made from dried, ground coconut meat, it's naturally gluten-free and loaded with fiber, protein and healthy fats. But what exactly does 1 cup of coconut flour contain?

Macronutrients in Coconut Flour

Let's start by looking at some of the key macronutrients in a 1 cup serving (112 grams) of coconut flour:

• Carbohydrates - 58 grams
• Fiber - 41 grams
• Net carbs - 17 grams (Total carbs - fiber)
• Protein - 18 grams
• Fat - 5 grams

As you can see, coconut flour is high in fiber and protein compared to other nut and seed flours. The significant amount of fiber makes the net carb count very low. This winning combination of nutrients is what makes coconut flour stand out from the crowd.

Vitamins and Minerals

That's not all, coconut flour is also packed with essential vitamins and minerals, including:

• Manganese - Over 200% of the Daily Value (DV)
• Copper - Over 50% of the DV
• Selenium - Over 30% of the DV
• Iron - 29% of the DV
• Zinc - Over 20% of the DV

It also contains around 10-15% of the DV for key nutrients like magnesium, phosphorous and vitamin C. Plus many other trace minerals and B vitamins.

Health Benefits

With its stellar nutritional profile, it's easy to understand why coconut flour can benefit health in so many ways.

Here are some of the top evidence-based health benefits of coconut flour:

• Gluten-free: Safe for people with celiac disease or gluten sensitivity
• High in fiber: Promotes digestive health and intestinal regularity
• Low glycemic index: May improve blood sugar control
• Heart healthy fats: Boosts HDL (good) cholesterol
• Rich in antioxidants: Reduces oxidative damage and inflammation
• Supports immune function: Manganese, selenium and antioxidants help fight disease
• Good source of iron: Reduces risk of anemia

Tips for Using Coconut Flour

Coconut flour works differently in recipes than other types of flour. Here are some tips for using it successfully:

1. Use less coconut flour than a recipe calls for with wheat flour. Coconut flour soaks up a lot more moisture.
2. For every 1 cup wheat flour, substitute 1/4 to 1/3 cup coconut flour.
3. Increase the number of eggs to help hold baked goods together.
4. Reduce oven temperature by 25°F to prevent over-browning.
5. Add up to 4x more liquid than a regular flour recipe.

It may take some experimenting to get the perfect texture. Whisking the eggs well before adding liquid ingredients can help. Start by replacing just 1/4 of wheat flour with coconut flour and work upwards from there.

Potential Digestive Side Effects

With all its fiber, coconut flour can cause temporary digestive issues when consumed in excess, especially for those unaccustomed to high fiber intake. Effects can include:

• Bloating
• Gas
• Cramps
• Diarrhea

Drinking plenty of water and slowly increasing fiber over time can help minimize discomfort. Most people feel great consuming coconut flour baked goods in moderation as part of a high fiber diet.

Cooking and Baking With Coconut Flour

From breads and muffins to brownies and pancakes, coconut flour works beautifully in all kinds of baked goods. Its light texture and mild flavor lets the ingredients you pair it with shine.

Savory Coconut Flour Recipes

Coconut flour also adapts well to savory dishes like:

• Pizza crust
• Pies
• Empanadas
• Crackers

It makes a delicious crunchy coating for frying chicken, fish or vegetables too. Sprinkle coconut flour, spices and salt over meat or veggies then spray with oil and bake or fry.

Smoothies and Cereals

Blending coconut flour in smoothies is an easy way to add nutrition. Start with 1-2 tablespoons per smoothie until your body adjusts to the extra fiber.

It also works great mixed into yogurt or overnight oats. Sprinkle 2 tablespoons into a breakfast bowl then top it off with milk, fruit, nuts or seeds.

Where to Buy Coconut Flour

Look for coconut flour alongside other alternative flours in well-stocked groceries and health food stores. It's increasingly common due to growing demand.

Be sure to choose unsweetened, 100% coconut flour. Steer clear of added sugars, preservatives and flavorings. Store coconut flour in an airtight container in the pantry or freezer.

If you can't find it locally, buying online is convenient too. There are many organic brands delivering high quality coconut flour right to your door.

Is Coconut Flour Worth It?

Coconut flour delivers a powerhouse nutrient profile. With all it brings to the table - fiber, protein, healthy fats, vitamins, minerals and antioxidants - it provides incredible nutritional value.

A little goes a long way towards improving the nutrition of baked goods, breakfast foods, snacks and more. For the health conscious, gluten-free, paleo and low carb crowds, that makes coconut flour a pantry staple.

So there you have it - everything you need to know about the impressive nutrition packed into just 1 cup of coconut flour!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.