Almond Flour Vs Coconut Flour: Which One Should You Choose And Why?

Written by Varsha Patnaik , MSc (Biotechnology), Certified Diet & Nutrition Coach

When you are on a diet, you know that regular flour-based foods are not great for your weight loss journey. However, you can substitute regular wheat flour-based foods with alternatives made from almond flour and coconut flour. If you are wondering, almond flour vs coconut flour, which is the better choice and which one fits better into your diet, read further and find out.

Coconut Flour Vs. Almond Flour: What They Are And How They Are Made?

Coconut flour is made from coconut pulp that is left over after making coconut milk. This pulp is then dried at low temperatures. After the pulp is completely dry, it is ground into a fine powder and used as coconut flour. This flour was originally discovered in the Philippines as a by-product of coconut milk. This flour has the same flavor and taste as that of coconuts.

Almond flour is made from ground almonds. To make this flour, almonds are blanched in boiling water so that their skin can be easily peeled off. Once this is done, the almonds are dried, ground, and sifted to a fine powder. You can also make a second version of almond flour by retaining its skin.

Almond flour and coconut flour are often used in keto and paleo diets as both of them are a good substitute for wheat flour. In the next section let’s look at the nutritional facts of almond flour vs coconut flour.

Nutritional Difference Between Almond Flour And Coconut Flour?

The below table should help understand the nutritional values of coconut flour vs almond flour (1), (2).

Nutritional Values Per 100g

NameAlmond FlourCoconut Flour
Energy607kcal400 kcal
Total Fat53.57g13.33g
Dietary Fiber7.1g33.33g
Total Sugar3.57g67g

In this tussle of almond flour vs coconut flour, a question arises at this juncture. Is coconut flour really better than almond flour, and should you replace one with the other? To answer this question let us look at the potential health benefits of each of these flours and perhaps gain some clarity.

Coconut Flour Vs. Almond Flour: Potential Health Benefits Comparison

Both flours are great substitutes for wheat flour-based products as they are high in fiber and low in carbs. But, when you take a closer look at these flours in isolation, you will be able to see the substantial difference between these two.

Since almond flour is made from almonds, most of the micro-nutrients of almonds are retained in the flour form. This flour is rich in monounsaturated fatty acids that are good for maintaining cardiovascular health and may reduce the risk of contracting coronary heart disease. It is also quite rich in protein, making it an excellent source of plant-based protein for vegans and vegetarians (1), (3).

Even though almond flour is rich in fiber and proteins, it is calorie-dense. Hence, it may not be the ideal choice if you are looking to lose weight (1).

Coconut flour, unlike almond flour, is not rich in micronutrients, as most of them are lost during the extraction of coconut milk. Despite this, coconut flour is a rich source of dietary fiber that helps with digestion. It may also help in regulating blood sugar levels and possibly aid in weight loss. Coconut flour is also rich in medium-chain triglycerides (MCT) that are known to burn fat. The combination of high fiber and MCTs may increase energy levels and aid ketosis (4),(5).

While there is an upside to consuming almond flour and coconut flour, the downside of these flours is not to be ignored. In the next section let us look at some of the potential adverse effects of coconut flour and almond flour.

Possible Side Effects – Almond Flour Vs Coconut Flour

First, let us look at the possible side effects of almond flour.

  • May Not Help In Losing Weight

Almond flour is calorie-dense; it has almost 600 calories per 100g. Considering the amount of almond flour you use when making baked goods, the calorie count may add up. If you have been wondering why you aren’t losing weight when consuming almond flour-based food on your keto diet, now you know why!

  • May Cause Cardiovascular Issues

Almond flour is known to be rich in omega-6 fatty acids. Research states that an excess intake of omega-6 fatty acids may cause later-life cardiovascular issues. However, the research also suggests this issue may be subject to ethnic backgrounds and health status. Further studies are required to draw conclusive evidence (6).

  • May Trigger Nut Allergies

If you are allergic to nuts, it’s best if you steered clear of almond flour since the base product is almond.

Now let us look at the possible side effects of coconut flour.

  • Adds Extra Carbohydrates And Sugar To Your Diet

If you are looking to avoid carbs and sugar in your diet, coconut flour should be avoided. It contains 60g of carbs and 67g of sugar per 100g. Also in comparison to almond flour, coconut flour absorbs more water, thereby making it look less in volume when kneading. As a result, you end up adding more than the required amount of flour and end up increasing your carb and sugar intake.

Seemingly it looks like in the battle of almond flour vs coconut flour, the latter has the upper hand. Perhaps the next section may help you decide the better option.

Almond Flour Vs Coconut Flour – Which One Is Better For The Keto Diet?

As stated earlier, both flours are keto-friendly and are used by many people in their diet. It all comes down to your personal preference and taste. If you like the flavor of coconut over the flavor of almond flour, you are likely to swing toward coconut flour. However, if you don’t mind the nutty flavor of the almond flour, you may choose this one. You may even feel adventurous and end up using a mix of both of these. There is no definitive answer to which is better than the other.

In conclusion, almond flour and coconut flour are great additions to your keto diet as they are rich in fiber and are gluten-free. Both flours have their fair share of potential health benefits and a few possible side effects. You can choose to include either of these flours or choose to include both and use them as per the requirement.

Expert’s Answers For Readers’ Questions

Can you use coconut flour in place of almond flour?

Yes, you can use coconut flour instead of almond flour. However, you must be prepared to taste a few nutty and earthy notes in your dish.

Which is better: coconut flour or almond flour?

Both flours are beneficial in their own way, it’s up to your personal preference.

Can you use coconut flour instead of almond flour in keto?

Yes, you can use coconut flour over almond flour for keto.

Which flour is best for weight loss – Coconut Flour vs Almond Flour

Coconut flour is better as it has higher fiber content and a lower calorie count per 100g (1) (2).

What is the healthiest flour to use?

While there isn’t a 100% correct answer for which is the healthiest flour, you can consider your options based on your tastes and preferences. If you want a flour low in carbs, almond flour is a good choice. If you are looking for fiber-rich flour, coconut flour is a better choice.

Can you replace all-purpose flour with almond flour?

Yes, you can replace all-purpose flour with almond flour. However, you cannot do a straight swap or a like for like, as the water absorption of each of these flours is different. You will need to modify your recipe to factor in this replacement.

What is coconut flour best used for?

It can be used to cook a variety of keto-friendly baked foods like bread, cookies, and muffins.

Is it OK to eat raw coconut flour?

Yes, it is okay to eat coconut flour raw.


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  1. Almond Flour
  2. Coconut Flour
  3. The Nutritional and Health Benefits of Almonds: A Healthy Food Choice
  4. Development and Quality Evaluation of Ready-To-Use Coconut Flour
  5. Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals
  6. Impact of Omega-6 Fatty Acids on Cardiovascular Outcomes: A Review
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