Carbs in Coconut Flour
How many carbs are in coconut flour?
Coconut Flour has 21.4g net carbs per 100g — 57.1g total carbs minus 35.7g fiber — plus 14.3g protein, 14.3g fat, and 429 calories. That makes coconut flour high in net carbs and lower than the typical breads and grain, which averages about 45.2g net carbs per 100g. At this carb count, coconut flour is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per per 100 g, sourced from Open Food Facts; net carbs are computed by CarbMeNot.
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Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is coconut flour keto-friendly?
Coconut Flour is generally not keto-friendly. It has 21.4g net carbs per 100g (57.1g total carbs − 35.7g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 100 g (3.5 oz) | 21.4g | 57.1g | 14.3g | 429 |
| 1 oz (28 g) | 6g | 16g | 4g | 120 |
How many calories are in coconut flour?
Coconut Flour has 429 calories per 100g. That's alongside 14.3g protein, 14.3g fat, and 21.4g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 429 |
| Total carbs | 57.1g |
| Net carbs | 21.4g |
| Fiber | 35.7g |
| Sugar | 14.3g |
| Sugar alcohols | 0g |
| Protein | 14.3g |
| Fat | 14.3g |
| Sodium | 72mg |
| Potassium | 0mg |
Source: Open Food Facts (The Kroger Co.). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in coconut flour?
- Coconut Flour has 57.1g of total carbs and 21.4g of net carbs per 100 grams.
- How many net carbs are in coconut flour?
- Coconut Flour has 21.4g of net carbs per 100 grams (total carbs 57.1g minus 35.7g fiber).
- Is coconut flour keto-friendly?
- Coconut Flour is generally not keto-friendly. It has 21.4g net carbs per 100g (57.1g total carbs − 35.7g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in coconut flour?
- Coconut Flour has 429 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.