Oat Flour vs Coconut Flour: An In-Depth Nutrition & Use Comparison

Oat Flour vs Coconut Flour: An In-Depth Comparison

With the rise in popularity of gluten-free, paleo, and other specialty diets, alternative flours have become increasingly common. Two of the most popular options are oat flour and coconut flour. But what sets them apart, and which one is better for your needs?

Both oat flour and coconut flour offer benefits over traditional wheat flour. They are naturally gluten-free, rich in nutrients, and can be used to make delicious baked goods. However, there are some key differences that distinguish these two healthy flour alternatives from one another.

Nutritional Profile

Oat flour and coconut flour have distinct nutritional profiles that set them apart.

Oat Flour Nutrition

Oat flour is made by grinding whole oat groats into a fine powder. It contains all parts of the oat kernel, including the fiber-rich bran and nutrient-packed germ. Here is the nutritional profile of oat flour per 1/4 cup (25g) serving:

• Calories: 93
• Protein: 3.8g
• Carbs: 16.5g
• Fat: 2.3g
• Fiber: 2.7g
• Manganese: 84% DV
• Phosphorus: 15% DV
• Magnesium: 11% DV
• Zinc: 10% DV

As you can see, oat flour is a good source of protein, fiber, manganese, phosphorus, magnesium and zinc. It has a moderate carbohydrate content and relatively low calories.

Coconut Flour Nutrition

Coconut flour is made from dried, ground coconut meat after most of the fat has been extracted. Here is the nutrition profile per 2 tablespoons (14g) of coconut flour:

• Calories: 60
• Protein: 2g
• Carbs: 6g
• Fat: 2g
• Fiber: 4g
• Manganese: 60% DV
• Copper: 32% DV

Coconut flour is higher in fiber and manganese than oat flour. It's very low in carbohydrates and moderate in calories. However, it's also significantly lower in protein.

Gluten-Free Status

Both oat flour and coconut flour are naturally gluten-free, making them suitable options for anyone following a gluten-free diet.

Oats do not contain gluten, the composite of proteins found in wheat, rye and barley that some people cannot tolerate. However, some people with celiac disease or non-celiac gluten sensitivity react to avenin, a protein found in oats that is similar to gluten. Be sure to choose certified gluten-free oat flour if you are sensitive.

Coconuts are a tree nut and completely gluten-free. Coconut flour is safe for those with celiac disease or gluten intolerance.

Carb and Calorie Content

Oat flour and coconut flour vary significantly in their carbohydrate and calorie content:

• Oat flour - 16.5 grams of carbs and 93 calories per 1/4 cup
• Coconut flour - 6 grams of carbs and 60 calories per 2 tablespoons

Oat flour has nearly 3 times as many carbs and 50% more calories than an equal volume of coconut flour. Coconut flour is extremely low in carbs and calories compared to other flours.

This makes coconut flour a better choice for low-carb diets like keto. Oat flour has a moderate carb count, so it's better suited for low-calorie diets or those without strict carb restrictions.

Protein Content

Protein is another area where oat and coconut flours differ:

• Oat flour - 3.8 grams of protein per 1/4 cup
• Coconut flour - 2 grams of protein per 2 tablespoons

Oat flour contains nearly twice as much protein as coconut flour. It's a good source, while coconut flour is fairly low in protein.

If you are looking to increase the protein content of your recipes, oat flour is a better choice. Coconut flour has a very minimal amount of protein.

Fiber Content

Both oat and coconut flours are excellent sources of dietary fiber:

• Oat flour - 2.7g of fiber per 1/4 cup
• Coconut flour - 4g of fiber per 2 tablespoons

Coconut flour is higher in fiber, with 4 grams per small serving compared to 2.7 grams in oat flour. This very high fiber content is one of the major benefits of coconut flour.

The fiber in both flours may help regulate blood sugar, lower cholesterol, improve digestive health and aid weight control. If maximizing fiber intake is your goal, coconut flour is the better choice.

Absorption and Binding Properties

One of the biggest differences between oat and coconut flour is their ability to absorb moisture and bind ingredients:

• Oat flour - Low absorption, minimal binding
• Coconut flour - High absorption, strong binding

Coconut flour is extremely absorbent, sucking up moisture like a sponge. It also has very strong binding properties. This changes the texture of finished recipes.

Oat flour has a much lower moisture absorption and minimal binding effect. Recipes turn out closer to traditional baked goods.

When baking with coconut flour, extra eggs or liquid are needed to account for its drying, binding properties. Oat flour can generally replace wheat flour in a 1:1 ratio.

Cost and Availability

Oat flour and coconut flour have different costs and availability:

• Oat flour - Widely available, very affordable
• Coconut flour - Specialty product, pricier

Oat flour is easy to find in stores and online for a low cost. Coconut flour is a bit harder to source and usually costs significantly more.

The availability and price point of oat flour makes it the more budget-friendly choice. Coconut flour is worth the search and higher cost for some.

Taste and Texture

Oat and coconut flours lend distinct flavors and textures:

• Oat flour - Mild oat flavor, soft texture
• Coconut flour - Sweet coconut flavor, dry texture

Recipes made with oat flour have a subtle oat taste and soft, delicate crumb. Those made with coconut flour have a sweet coconut flavor and tend to be more dry and crumbly.

Oat flour results in baked goods closer to traditional wheat versions. Coconut flour yields unique products.

Best Uses

Based on their distinct properties, here are the best uses for each flour:

Oat Flour

• Cookies, muffins, quick breads
• Pancakes, waffles
• Cakes, breads
• Crpes, pie crusts
• Coating for frying

Oat flour works well in most baked recipes, producing results similar to wheat flour. Its soft texture is ideal for cookies, muffins, cakes and delicate crusts.

Coconut Flour

• Pancakes, waffles
• Muffins
• Breads
• Coating for frying

Coconut flour is best suited to denser recipes that can stand up to its crumbly texture. It shines in muffins, quick breads, and sturdier baked goods. Coconut flour makes excellent crunchy coatings for frying too.

Oat Flour vs. Coconut Flour: Which is Healthier?

Both oat and coconut flour have nutritional benefits that make them healthy options:

Benefits of Oat Flour

• Gluten-free
• Higher protein than coconut flour
• Rich in manganese, phosphorus, magnesium
• Good source of fiber
• Lower in carbs than wheat flour
• Soft, delicate texture

Oat flour makes a nutritious alternative to regular wheat flour. Its well-rounded nutrition and subtle flavor make it easy to incorporate into a healthy diet.

Benefits of Coconut Flour

• Gluten-free
• Very high in fiber
• Lowest in carbs of any flour
• Rich in manganese
• Sweet coconut taste
• Good for low-carb or keto diets

Coconut flour is the lowest carb, highest fiber flour available. Its stellar nutrition profile makes it a smart choice for low-carb, keto, or high-fiber diets. The coconut taste adds unique flavor to baked goods.

Downsides of Each

Despite their nutritional benefits, oat and coconut flours have some downsides to consider:

• Oat flour - Moderate carbs, not suitable for keto or grain-free diets
• Coconut flour - Low protein, specialty product that's expensive

Those following very low-carb or paleo diets will likely prefer coconut flour over oat flour when possible. People who don't require specialized diets or are on a budget may opt for more affordable, widely available oat flour instead.

Winner? It Depends...

There is no clear "winner" between oat and coconut flour. They each have unique nutritional profiles and characteristics that make them suitable for different purposes.

Oat flour is a better choice when you want:

• Moderate carbs
• Higher protein
• Budget-friendly option
• Subtle oat flavor
• Texture similar to wheat flour

Coconut flour is preferable when you want:

• Very low carb
• Maximum fiber
• Keto/paleo-friendly
• Coconut taste
• Dry, dense texture

Choose the flour that best aligns with your nutritional needs and preferences.

How to Substitute Oat and Coconut Flour

Oat and coconut flours cannot be substituted 1:1 in recipes. Here is how to swap them for other flours:

Substituting Oat Flour

Oat flour can generally replace wheat flour at a 1:1 ratio:

• 1 cup wheat flour = 1 cup oat flour

However, you may need to slightly adjust moisture content. Add 1-2 tablespoons extra liquid per cup of oat flour.

Oat flour contains gluten, so it cannot appropriately replace coconut or other gluten-free flours.

Substituting Coconut Flour

Because of its high moisture absorption, coconut flour cannot be swapped 1:1 for other flours. Follow this conversion instead:

• 1 cup wheat flour = 1/4 to 1/3 cup coconut flour
• 1 cup oat flour = 1/4 to 1/3 cup coconut flour

When substituting coconut flour, also add extra eggs or liquid to account for the increased moisture absorption.

As a general rule for every 1 cup of wheat or oat flour, use 1/4 to 1/3 cup coconut flour plus 2-4 extra eggs or an equal amount of liquid.

Oat and Coconut Flour Recipes

Both oat and coconut flour work well in a variety of delicious recipes. Here are some recipes that highlight the uses of each flour:

Oat Flour Recipes

• Oat Flour Pancakes
• Oat Flour Cookies
• Oat Flour Banana Bread
• Oat Flour Waffles
• Oat Flour Crepes

Coconut Flour Recipes

• Coconut Flour Muffins
• Coconut Flour Bread
• Coconut Flour Brownies
• Coconut Shrimp with Coconut Flour Coating
• Coconut Flour Pancakes

Get creative and try swapping these flours into your own recipes too. Adjusting moisture and ratios is easy once you know the basic substitutions.

The Bottom Line

Oat and coconut flour offer different benefits and uses. Oat flour is higher in protein and carbs, while coconut flour is higher in fiber and fat. Coconut flour works better for low-carb baking, while oat flour has a texture more similar to wheat flour.

When choosing between oat flour vs coconut flour, consider your nutritional needs, flavor preferences, and how you plan to use it. Both can be healthy additions to your diet in moderation.

Experiment with oat flour and coconut flour to determine which recipes you prefer the taste and texture of. Having both flours on hand gives you flexibility to tailor recipes to your own dietary needs and preferences.

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.