Are you confused about coconut flour vs almond flour?
Both are gluten-free, both are grain-free and both are used heavily in low carb and keto cooking ... but which is best and how do you use them?
Can these flours be easily swapped in recipes? Let's dig in ...
If you are new here, you may want to print a copy of the cooking conversion charts. You'll discover kitchen conversions for metric/imperial, tablespoon to ml, temperatures, and even international ingredient names. So no more guessing what a recipe needs.
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Low-Carb Flours - Which Is Best To Use?
Before we begin the coconut flour vs almond flour debate, you may wish to learn more about all low-carb flours. Read my Ultimate Guide To Low-Carb Flours.
It's a general overview of low-carb flours and how to use them.
Which is healthiest?
Both coconut flour and almond flour are low-carb flours and naturally gluten-free.
Both are less processed than "healthy whole-grains", both coconut flour and almond flour are more nutritious without the need for fortification, that many wheat-based products often have.
As with most baking ingredients, there are pros and cons, so let's go through them.
And why am I beginning to use coconut flour more frequently in recipes?
What Are The Benefits?
3 BENFITS OF BAKING WITH COCONUT FLOUR VS ALMOND FLOUR
- Allergies – so many readers are requesting nut-free recipes. Either because they have nut allergies, or like me, their children attend a school with a nut-free policy. So baking with nuts is out of the question.
- Cost – coconut flour is cheaper to use. Prices vary from country to country, and what is currently on sale, but for us in New Zealand, coconut flour is half the price of almond meal/flour. Not only is coconut flour cheaper to buy, but the amount you use in a recipe is also incredibly small compared to almond meal/flour. A cake might require cups of almond meal/flour, whereas a coconut flour recipe might only require ¼ of this.
- Omega3/6 ratio – almonds have a high omega 6 (pro-inflammatory) content. This isn’t so important when you are just eating a few almonds as a snack, but to rely on cups of almond meal/flour for meals and baking, really does make a difference and adds up quickly.
Note On Nuts: “The FDA lists coconut as a tree nut but in fact, coconut is a seed of a drupaceous fruit. Most people allergic to tree nuts can safely eat coconut. Coconut allergy is reasonably rare. If you are allergic to tree nuts, talk to your allergist before adding coconut to, or eliminating coconut from, your diet.”
Why Am I Making More Coconut Flour Recipes?
It has been requested that I bake more frequently with coconut flour than almond flour.
But don't worry. If you don't like, or can't tolerate coconut flour, I will continue to develop new low-carb and keto recipes with almond flour/meal.
I love cooking with both low-carb gluten-free flours.
I will continue to add substitutions for older recipes. For example, I have added instructions to my Fat Head pizza recipe. You can now make it with almond flour OR coconut flour.
You can search all the recipes using the coconut flour recipe index. You'll find coconut flour cookies, muffins, bread, mug cakes, pizzas, fudge, waffles, bagels, and even low-carb coconut flour chicken nuggets!
What Are 3 Differences Between These Low-Carb Flours?
1: Allergies
With the increasing number of allergies, more readers are asking for tree nut-free recipes. And as many parents know, an increasing number of primary schools and kindergartens are making a nut-free policy for baking and school lunches.
So many low-carb recipes use almond flour/meal, it limits what baking we can send our children to school with.
2: Costs
Depending on where you live this may vary, but here in New Zealand, coconut flour is almost half the price of almond flour/meal.
Coconut flour is a pretty economical low-carb flour to buy and to use because you only use ¼ of the volume of almond flour.
3: Fat content and quality
Almond flour has a higher fat content but it is the quality of fat that is important to consider. Almond flour is high in omega 6 which is the inflammatory polyunsaturated fat we want to avoid in large quantities.
Coconut flour is lower in fat (another reason why it is so absorbent for liquids in recipes), but it is stable saturated fat.
Omega 6 is inflammatory and omega 3 is anti-inflammatory.
In the past, our omega 6:3 ratio was closer to 1:1, in modern times it has moved to be 15:1, i.e.: a highly inflammatory diet. "Excessive amounts of omega-6 ... promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects." Source.
It takes 90 whole almonds to make 1 cup of almond flour. It is too easy to overindulge in almonds from almond flour low-carb baking.
Takeaway notes: Coconut flour is versatile, cheaper, healthier, has better omega 3:6 ratios and far lower in carbs than almond flour.
Benefits of using low carb flours
- High in fibre - both coconut and almond flours are high in fibre.
- High in protein - coconut flour isn't as high as almond flour, but when you consider baking using coconut flour generally requires more eggs to help the baking rise and improve moisture, it can be considered a higher protein option.
- Low carb - both are lower in carbs than wheat and grain-based flours. 1 cup of wheat flour contains a whopping 73g net carbs compared to 10g net carbs in 1 cup of almond flour, and 6g net carbs in the equivalent ¼ cup of coconut flour (40% less than almond flour).
- Nutrition - there's not much in it, but both are better than wheat and grains. Don't rely on low-carb baking to provide you with the basis of your nutrient-dense diet. Low-carb baking, whether it is from coconut flour vs almond flour, should not be relied upon regularly. Part of the ethos of going low carb is not to rely on the sweet tastes, not to rely on treats but to use them occasionally. It is always better to reach for a low-carb treat rather than a highly processed, high-carb one, but they must begin to make less of an appearance in your weekly meal plan.
Coconut flour cooking tips
Unless you are very experienced at low-carb cooking, you cannot directly substitute coconut flour for almond flour in recipes.
This is the NUMBER ONE mistake everyone makes.
Readers tell me time and time again their baking has failed when they swap coconut flour directly for almond flour.
For those of you new to cooking with coconut flour, it can be tricky to work with unless you understand how coconut flour works and behaves.
I always suggest that you begin to bake with coconut flour using recipes that have already been developed using coconut flour.
Once you feel comfortable with the properties of coconut flour, you might want to try experimenting with converting some almond flour recipes.
TOP TIP 1: The best recipes to begin converting are those that aren't heavily based on almond flour so a recipe that only used ½ cup of almond flour is much easier to convert to coconut flour than a cake that uses perhaps 2-3 cups of almond flour. It simply won't work.
TOP TIP 2: Some people are more sensitive to the subtle flavour of coconut flour than others. Coconut flour may need additional flavouring and sweeteners in sweet recipes or additional herbs and spices in savoury recipes to over-ride the subtle coconut flavour it has.
How Coconut Flour Works
Coconut flour is dehydrated and defatted flesh from the coconut. It is the high fibre by-product of making coconut cream and coconut milk.
Coconut flour is incredibly absorbent and it is best left to swell and absorb the moisture it has been mixed with.
For example, if you were to make my keto waffles and don't allow the batter to stand for a few minutes while the waffle maker is heating up, you may think the batter is too liquid and too runny to create the perfect waffle.
If however, you allow the batter to rest for a minute or two, you will see the batter thickening all by itself.
Because coconut flour is so incredibly absorbent, you will need extra liquids. Extra eggs are required to help improve the texture of the baking and to help the cake to rise.
Almond flour is a great replacement for breadcrumbs in recipes such as chicken nuggets, crumbed pork and grain-free fried chicken.
Coconut flour will work in many of these recipes, but you need to use only a small quantity and it may not give you that crunchy texture you are used to with breadcrumbs.
BEST COCONUT FLOUR RECIPES
You can search all the recipes using the coconut flour recipe index. You'll find coconut flour cookies, muffins, bread, mug cakes, pizzas, fudge, waffles, bagels, and even low-carb coconut flour chicken nuggets!
- Keto vanilla berry mug cake
- Nut-free "peanut butter" cookies
- Fat Head nachos
- Keto waffles
- 1-minute keto muffins
- Coconut flour bread
- Keto chocolate bounty bars (coconut bars)
Read More: The Ultimate Guides Series
- Ultimate Guide To Carbs In Food 0, 1, 2, 3, 4, 5 lists
- Ultimate Guide To Carbs In Vegetables
- Ultimate Guide To Carbs In Fruit
- Ultimate Guide To Healthy Fats
- Ultimate Guide To Low Carb Sweeteners
- Ultimate Guide To Low Carb Flours
- Ultimate Guide To Carbs In Alcohol
- Ultimate Guide To Carbs In Beige Food
- Ultimate Guide To Carbs In Nuts And Seeds
- Ultimate Guide To Carbs In Sauces
Rachel Novak
I can’t eat eggs, do you have any recommendations for an egg replacer that works in baking cookies or muffins with coconut flour? Also would you use more replacer than the amount of agh being called for since it doesn’t rise as easily?
Libby Jenkinson
Hmm, that's a tricky one because coconut flour recipes rely so heavily on eggs because of the moisture and protein. I would try to find recipes such as coconut flour cookies which require fewer eggs and so an egg replacer would work well in those compared to a coconut flour bread which requires a large number of eggs and would probably fail if you made the direct substitution to an egg replacer.
Vanessa
I want to make some pumpkin cookies and the recipe calls for 2 1/2 all purpose flour and 1 egg. I want to ketofie this. What would the correct conversion be using almond flour and coconut flour mix?
Libby Jenkinson
Vanessa, I'm afraid it's impossible to tell without knowing the other wet and dry ingredients that the recipe calls for. Almond flour and coconut flour would require totally different amounts of eggs and liquids. Maybe you could try my other cookie recipes and add some pumpkin pie spice would be a quick and easy option. I have coconut flour chocolate chip cookies, snickerdoodles, peanut butter cookies, and keto shortbread.
Barbara
Do you have a low carb, or diabetic recipe for the automatic pasta dough making machines ratio to ratio? I got a machine but no recipe, they only have all purpose flour in the guide. I’m really missing a real pasta after 2 1/2 years. I can’t afford to throw out dough and start over as they suggest.
Libby Jenkinson, MPS
I have an amazing keto pasta dough recipe here.
Barbara Maynard
The machine is starfrit sold by Walmart and bed bath and beyond. It says the two measuring cups that came with it are not standard and to use these only because measures have to be correct or will clog machine, plus they want you to use a scale exactly 200g the recipe is simple but they only give it for all purpose flour,Ratios below uses all-purpose flour and water. The ratio may vary if any other type of flours and liquids are used. Always use scale to measure flour if using a different pasta recipe refer to the section below to identify the right dough consistency. Basic pasta 400g 170mi water = 4-5 servings
Egg pasta 400g 170 mi (1egg + water = 4-5 servings.
If the ratio of liquid and flour is not correct, the extrusion will not succeed. In this case, prepare the ingredients again.
For good results the dough should not be too dry nor too wet, the right consistency should be crumbly, otherwise the hopper cannot gather it. Each flour type has its own water absorption level, it is not possible to indicate recipe amounts as absolute reference.different flours may require a different amount of water. Water should be added a little by little to identify the right consistency. It is recommended to experiment with the pasta maker to be able to easily identify and understand what is the right consistency for perfect pasta extrusion. There are a few more instructions and pictures of right and wrong consistency’s I don’t know how to send a pic. This looks like a very nice machine and sturdy we are in our 80s and don’t have the stamina to roll out dough and the time it takes. This would only require putting the ingredients in machine and pushing a button and it does all the work. I sure would be grateful for any help you can share and thank you for all the recipes you have shared most are quick and easy which helps us very much, thank you again Barbara.
Barbara Maynard
Sorry that is 400g all-purpose flour.
Barbara
Basic pasta: 400g. Flour weight 170ml water weight . = 4-5 servings
Egg pasta. 400g flour weight 170ml water weight (1egg + water. = 4-5 servings if the ratio of liquid and flour is not correct, the extrusion will not succeed. In this case prepare the ingredients again.should not be too wet or too dry consistency should be crumbly, otherwise the hopper cannot gather it. Each flour type has its own water absorption level, its not possible to indicate recipe amounts as absolute reference .
K
Thank you so much, this was most informative. I appreciate the detail which you have provided. I, too, have long tried to discern the nutritional values between the two flours and the pros and cons. You have given us wonderful options to make our own decisions based upon your research. Everyone's taste and needs are different, so I must say this has been extremely beneficial to those of us who love to bake and are seeking alternative options from the (also wonderful) wheat flours we grew up with.
I look forward to these baking adventures! Regards, K
Libby www.ditchthecarbs.com
I was so confused at the beginning of my low-carb journey and I made so many expensive baking maitakes, I wanted to help those who have only ever used regular wheat flour before (that was me). I'm so glad this article and information helped. You'll soon instinctively know which flour to use for which recipe and how to manipulate the consistency of your cake batter (for example) with eggs or other protein and liquids. Happy low-carb and keto baking!
Mark CM
This would have to be the most uncomfortable page to read I've seen in a long time. What a total mess. I gave up after 3 paragraphs, at least, I think it was 3, so hard to tell with all the crap everywhere. And if this comment is "moderated", that's OK because this comment is directed at YOU the blogger that is about to delete this comment. LOL
Libby www.ditchthecarbs.com
Hey there Mark, what an absolute ray of sunshine you are to leave me such a wonderful comment to read this morning. As you can see, I do not delete comments but reply to each and every one. May you find peace and kindness in your day today, and are kinder to those who are near to you.
Jacqueline
Thank you for the information!
I also appreciated your reply to the sunny ray of 🌞! Dripping sarcasm for folks who have not realized you don't need to comment if don't appreciate what is here. Close the page and move on, some appreciate what is here on this page! 😊
George
Best reply ever 😂😂 But I do see his point!
Mabel
I would love to switch to the coconut flour but adding in all those eggs also adds so many calories!
Libby www.ditchthecarbs.com
Luckily we don't count calories. 😉 Eggs are a wonderful quality protein that helps keep us full and satiated. They are almost zero carb so coconut flour and eggs are perfect for low-carb and keto baking recipes.
Stacee
I am extremely allergic to all nuts and avocados so I find it difficult to replace them in most paleo and keto recipes.
Leland
Very well written & done!
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little of benefit. It's terrific to see an enlightening article of some true value too
your readers and me.
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blogger. Reader engagement and content quality are king.
Some fantastic thoughts; you have unquestionably got on my ist
of people to watch!
Continue the good work!
All the best,
Paulie
Terry Bowman
Those of us with a history of kidney stones say "THANK YOU!," because we must avoid nut consumption, ESPECIALLY ALMONDS!
Fehmida kola
Thank you so much for sharing this information and taking the time and trouble to do so. Almond flour is quite expensive here in South Africa, so this had been very helpful. May you be blessed ???
cs.scaleautomag.com
I don't commonly comment but I gotta tell thanks for the post
on this amazing one :D.
Tammy L. Buffington
I'm so glad I looked up a recipe for keto chocolate chip cookies made with coconut flour!!! This is such a wonderful site because all of my recipes need to be tree nut free due to my son's allergies. It's been quite a challenge finding recipes made wholly from coconut flour!! I can't wait to start making a lot of these yummy sounding recipes!! Again, Thank you!!
Patricia Bumpass
Thank you for this information. As I transition to a low carb lifestyle, I definitely need this type of post. I understand your reasoning behind moving to more coconut flour based recipes, however I do ask that you continue to include the almond flour version as well. I have eaten coconut all my life and, sadly, I now find that I am allergic to any amount of coconut in any shape or form. I made a recipe that called for a simple tablespoon of coconut flour so I figured that small amount t wouldn’t hurt. It took me a minute to realize that just that small amount of coconut flour was the culprit of my allergic reaction. You are awesome for converting your recipes using both flours. Thank you so much.
Libby www.ditchthecarbs.com
I'm so glad these recipes are useful and yes, rest assured, I will continue to make both almond flour and coconut flour recipes. There is definitely a need for both varieties.