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The best perspective for your health

Coconut flour

Coconut flour is a gluten-free alternative to wheat flour and is used to prepare sweets and baked goods. It is also used as a binder for sauces.
The information we compiled for this ingredient complies with the standards ofthe USDA database.
8%
Water
 61
Macronutrient carbohydrates 61.11%
/23
Macronutrient proteins 23.33%
/16
Macronutrient fats 15.56%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, 0.1g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, <0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 0:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

Coconut flour is made by grinding and dehydrating coconut meat, and then extracting the oil. Coconut flour is therefore a waste product in the production process for coconut milk or coconut oil. As a result of its relatively high proportion of indigestible carbohydrates, it has the highest fiber content of conventional flours.

General information about coconuts:
From Wikipedia: “The coconut tree (Cocos nucifera) is a member of the family Arecaceae (palm family) and the only species of the genus Cocos. The term coconut can refer to the whole coconut palm or the seed, or the fruit, which, botanically, is a drupe, not a nut. The spelling cocoanut is an archaic form of the word. The term is derived from the 16th-century Portuguese and Spanish word coco meaning "head" or "skull", from the three indentations on the coconut shell that resemble facial features.

Coconuts are known for their great versatility, as evidenced by many traditional uses, ranging from food to cosmetics. They form a regular part of the diets of many people in the tropics and subtropics. Coconuts are distinct from other fruits for their large quantity of water (also called "juice") and when immature, they are known as tender-nuts or jelly-nuts and may be harvested for their potable coconut water. When mature, they can be used as seed nuts or processed to give oil from the kernel, charcoal from the hard shell, and coir from the fibrous husk. The endosperm is initially in its nuclear phase suspended within the coconut water. As development continues, cellular layers of endosperm deposit along the walls of the coconut, becoming the edible coconut "flesh". When dried, the coconut flesh is called copra. The oil and milk derived from it are commonly used in cooking and frying, as well as in soaps and cosmetics. The husks and leaves can be used as material to make a variety of products for furnishing and decorating.

Nutritional information and culinary uses:
Coconut flour is gluten- and cholesterol free, and compared to coconut meat it is also low in carbohydrates (in terms of the part that can be digested) and fat. The high proportion of middle-chain fatty acids promotes the absorption of vitamins as well as minerals, most notably magnesium and calcium. Coconut flour also contains a large amount of fiber and just sprinkling it over your muesli and fruit salads is a good way to help cover the daily requirement for fiber. It has a sweet, nutty aroma, which makes it especially good for use in sweet desserts. Since it absorbs liquids well, coconut flour also works well as a binder for sauces.

When you bake with coconut flour, you should use it in a ratio of 1:4 with the other flours in the recipe and add some additional water. If you want to use coconut flour in place of the conventional flour called for in a recipe, then you will only need about one-third of the amount listed. Coconut flour is available in organic grocery stores and online or you can make it yourself by grinding shredded coconut or freshly grated coconut.

Recipe for making coconut flour:
Bring 4 parts of water to a boil and add to 1 part shredded or grated coconut and let stand for about 20 minutes. Then blend everything for about 2 minutes. Line a strainer with a cheese cloth and pour the mixture into the sieve, catching the liquid (coconut milk) so that you can use it as a drink or for cooking. If you let the liquid cool, the fat will separate to the top. Place the coconut meal on a baking sheet lined with baking paper and let dry for at least 2–3 hours at 60–90 °C. Transfer the dried coconut meal to the blender and grind until it achieves the desired consistency. Stored in a canning jar in a cool, dark place, coconut flour will keep for about 4 weeks.

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information
per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy290 kcal
1'214 kJ
14.5%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids14 g20.0%
Recommended daily allowance according to the GDA: 70g
Saturated Fats13 g65.0%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber)55 g20.4%
Recommended daily allowance according to the GDA: 270g
Sugars18 g20.0%
Recommended daily allowance according to the GDA: 90g
Fiber35 g140.0%
Recommended daily allowance according to the GDA: 25g
Protein/Albumin21 g42.0%
Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:36.0 mg)91 mg3.8%
Recommended daily allowance according to the GDA: 2.4g
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per 100g 2000 kcal
MinManganese, Mn 2.1 mg105.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
MinCopper, Cu 0.80 mg80.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
ProtThreonine (Thr, T) 0.70 g75.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
ProtValine (Val, V) 1.2 g72.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
ProtTryptophan (Trp, W) 0.15 g61.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
ProtIsoleucine (Ile, I) 0.70 g57.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
ProtLeucine (Leu, L) 1.3 g55.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
ProtLysine (Lys, K) 0.91 g49.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g
ElemPotassium, K 912 mg46.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
ProtMethionine (Met, M) 0.34 g36.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Detailed micronutrients and daily requirement coverage per 100g

Explanations of nutrient tables in general

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Linoleic acid; LA; 18:2 omega-6 0.13 g1.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.00 g< 0.1%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g

Essential amino acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Threonine (Thr, T) 0.70 g75.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Valine (Val, V) 1.2 g72.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Tryptophan (Trp, W) 0.15 g61.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Isoleucine (Ile, I) 0.70 g57.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Leucine (Leu, L) 1.3 g55.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Lysine (Lys, K) 0.91 g49.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g
Methionine (Met, M) 0.34 g36.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Vitamins per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Niacin (née vitamin B3) 3.4 mg21.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Biotin (ex vitamin B7, H) 9.5 µg19.0%
Recommended daily allowance according to the EU: LMIV-2011: 50 µg
Vitamin B6 (pyridoxine) 0.10 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Folate, as the active form of folic acid (née vitamin B9 and 11 µg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg

Essential macroelements (macronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Potassium, K 912 mg46.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Magnesium, Mg 116 mg31.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Phosphorus, P 194 mg28.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Sodium, Na 36 mg5.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Calcium, Ca 13 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Essential trace elements (micronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Manganese, Mn 2.1 mg105.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Copper, Cu 0.80 mg80.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Iron, Fe 3.0 mg21.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Zinc, Zn 1.5 mg15.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Iod, I (Jod, J) 6.0 µg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 150 µg
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