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Coconut flour is a popular alternative to wheat flour and is used in a variety of cooking and baking applications. As it tends to have fewer carbs, coconut flour is commonly used on low carbohydrate diets, such as keto. But is coconut flour actually keto-friendly?
In this article, we’ll lay out everything you need to know about coconut flour. This includes how coconut flour is made, whether it is keto-friendly, and where you can get your hands on it in the UK.
>Where to buy coconut flour in the UK
Table of contents
What is coconut flour?
Coconut flour is a wheat flour-substitute made from the white part of the coconut (the ‘meat’). In order to make the coconut flour, the meat needs to be dried and ground into a fine powder. When finished, this results in a high-fibre, low carb alternative to wheat flour which can be used in a number of baking and cooking applications.
But it’s not quite that simple. Coconut flour is actually made as a by-product of coconut milk or coconut oil production. Here’s how.
How is coconut flour made
De-fatting the coconut
Firstly, the coconut is cracked, revealing the white ‘meat’ centre. This will be the foundation of the coconut flour. However, before it is ground into flour, the coconut meat needs to be de-fatted. This is done by shredding the coconut meat and combining it with small amounts of water.
This mixture is subsequently strained, leaving the dried meat, along with the coconut milk (or cream depending on the consistency). This process removes the fatty part of the coconut, leaving a high-fibre pulp. There’s actually a lot more to this process, but we’ll save that for another time.
Drying
After the coconut meat has been de-fatted and separated, it needs to undergo a drying process. This drying process happens at low temperature to avoid damaging the coconut and removes all the excess moisture.
Grinding to fine powder
The dried coconut pulp can then be further ground in a blender, making a really fine coconut powder. This powder is the coconut flour.
And there you go, coconut flour! While these are the main steps for creating coconut flour, the production is actually quite a complex process and involves various different processes.
These processes can vary, meaning the final nutritional composition of the coconut flour (and therefore the baking properties), varies depending on the precise technique. This means that some coconut flours are higher in fat than others.
Desiccated coconut vs coconut flour
Desiccated coconut is similar to coconut flour, as it consists of shredded coconut meat. The main difference however arises from the fat content. While coconut flour undergoes a separation and de-fatting process to remove most of the fat, desiccated coconut does not.
Instead, it is created from drying shredded coconut meat with the fat content still included.
Does this really matter?
Well, yes and no. It depends on how you want to use it. Desiccated coconut flour has a much higher fat content and therefore does not mimic wheat flour very closely. Coconut flour on the other is a much better alternative to wheat flour.
In addition, desiccated coconut still has a very strong coconut flour because nothing has been removed from the mixture. Coconut flour however, tastes much less coco-nutty, as the main coconut flavour resides within the fat. By removing this, coconut flour has a much milder taste.
Great if you don’t want your baked goods tasting overwhelmingly of coconut!
So what should desiccated coconut be used for? Desiccated coconut may still be used in baking applications, but more as a topping than the main flour.
Can coconut flour be used as a 1:1 wheat flour substitute?
While coconut flour can be used as a wheat flour substitute, it doesn’t have the same texture or properties. This means the resulting baked goods can often be dry and lack volume.
The best way to solve this problem is, firstly, by using really finely ground coconut flour. Smaller coconut flour particles result in a higher volume bake, with a more fluffy texture.
Secondly, coconut flour needs to be combined with another keto-friendly option, like almond flour or hazelnut flour. This combination results in a much better overall consistency, that more closely mimics baked goods created with wheat flour.
Can you make coconut flour at home?
While you can technically make coconut flour at home, it involves numerous steps and requires specific equipment to achieve the best results. As a result, we would recommend purchasing coconut flour directly from a supermarket (or online), rather than making it.
Is coconut flour keto?
Now that you know how coconut flour is made (and the difference between desiccated coconut and coconut flour), let’s ask the fundamental question…is coconut flour keto?
Yes, coconut flour is generally keto-friendly.
According to the USDA, coconut flour contains 60g of carbohydrates and 33.3g of fibre, per 100g. This means 26.7g net carbohydrates per 100g. When taking into account a typical serving size of 15g, this means a total of 4g net carbs[1].
With a net carb content of 4g per serving, coconut flour has a minimal impact on blood sugar, meaning it it very unlikely to affect ketosis. Although 4g may not be as low as the carb content of almond flour or hazelnut flour, it’s still is a significant improvement on traditional wheat flour.
What are net carbs?
In case you’re not familiar with the concept of net carbs, it’s basically a way to illustrate that not all carbohydrates have the same impact on blood sugar and insulin.
For example, if you were to ingest 30g of carbohydrates with no fibre, you would experience a steep increase in blood sugar, followed by a subsequent increase in insulin secretion. However, if you were to eat 30g of carbohydrate with 20g of fibre, this increase in blood sugar would be significantly less.
In other words, it would be the equivalent of eating 10g of carbs without any fibre (30g of carbs, minus 20g of fibre equals 10g net carbs. So even if a food has a relatively high amount of carbs, high amounts of fibre could minimise the overall impact on ketosis.
Does all coconut flour have the same nutritional composition?
But can we trust the USDA FoodData Central data as the definitive source of nutritional information on coconut flour?
As mentioned earlier, coconut flour is actually made in a variety of slightly different ways. This results in a broader range of nutritional profiles, specifically, the carb and fat content.
As you’ll see in our section on coconut flour available in UK supermarkets, many coconut flours actually contain significantly fewer carbs than listed on the USDA website. This means they are even better for the keto diet.
Overall, coconut flour is compatible with keto and a great alternative for baking.
Is coconut flour healthy?
Coconut flour is not only a great keto-friendly alternative to wheat flour, it’s also good for your health. In addition to being gluten-free and having a high fibre content, coconut flour also contains a number of important minerals including copper, manganese and phosphorous.
This means including it in your diet can help optimise your health and avoid any mineral deficiencies, while on keto.
Improves gut health
Coconut flour is rich in fibre, which slows digestion and can reduce the glycemic load on your bloodstream. But it doesn’t end there. For example, a study conducted on defatted coconut flour found that the extracted polysaccharides could act as prebiotics[2].
In addition, numerous other studies have assessed the positive impact of fibre on microbiome composition as well as overall gastrointestinal (GI) function[3].
May reduce total cholesterol
There is some evidence to suggest that coconut flour consumption may lead to reductions in serum cholesterol. A study conducted in overweight women measured the effects of a reduced calorie diet on a number of parameters, including cholesterol[4].
In one group, the women also supplemented with coconut flour, in addition to their lower calorie diet. The study revealed that the overweight women supplementing with coconut flour experienced greater drops in both glucose and total body cholesterol[4].
Supports healthy body processes
Coconut flour is rich in minerals such as manganese, copper and phosphorous. These minerals are essential for overall human health and help to maintain a number of critical processes.
Manganese – Serves as a coenzyme in several biological processes, including cellular metabolism, bone formation and neurotransmitter synthesis[5].
Copper – A trace mineral that is a key component of numerous proteins, including many enzymes[6].
Phosphorous – Required for maintaining the structure of teeth, bones, DNA, RNA and cellular components[6].
Where to buy coconut flour in UK supermarkets
Tesco | Sainsbury’s | Waitrose | Asda | Morrisons | Holland & Barrett | Ocado
Coconut flour is available in a number of UK supermarkets, including Tesco, Sainsbury’s, Waitrose and Asda. But before you head to your local supermarket, take a look at the options below.
We’ve saved you the trouble and taken a look at all the coconut flour options available in the major UK supermarkets. You’ll be able to see the nutritional composition of each option, along with links to the specific supermarket web page.
Please note: List is accurate as of November 2023, but product availability is subject to change.
Tesco coconut flour options
Tesco has 2 different coconut flour options. Both are derived from organic coconuts, with the resulting coconut flour being gluten-free and vegan-friendly. Tesco finest coconut flour is only available at Tesco, whereas Doves Farm coconut flour is sold through a number of different supermarkets.
Doves Farm Organic Coconut Flour
Nutrition per 100g
- Calories: 345 kcal
- Fat: 11g
- Carbohydrate: 26g
- Fibre: 33g
- Protein: 20g
- Salt: 0.13g
Available at Tesco, Waitrose, Morrisons, and Doves Farm
Description:
Coconut flour made from Sri Lankan coconuts. Great for use in baked goods, cakes and cookies. Organic from Doves Farm.
Tesco Finest Organic Coconut Flour 300g
Nutrition per 100g
- Calories: 390 kcal
- Fat: 21.1g
- Carbohydrate: 14.7g
- Fibre: 40g
- Protein: 15.3g
- Salt: 0.14g
Available at Tesco
Description:
Tesco finest coconut flour, made from organic coconuts. Gluten-free and suitable for cooking, baking and as a thickener for soups and smoothies.
Sainsbury's coconut flour
Sainsbury’s only stocks one type of coconut flour, produced by the Groovy Food Company. While Sainsbury’s does stock desiccated coconut, this is not a suitable baking option.
The Groovy Food Co. Coconut Flour 500g
Nutrition per 100g
- Calories: 433 kcal
- Fat: 14.4g
- Carbohydrate: 34.1g
- Fibre: 22.6g
- Protein: 19g
- Salt: 0.1g
Available at Sainsbury’s, Waitrose, Ocado, and Groovy Food Co.
Description:
Organic, de-fatted coconut flour. The natural sweetness and texture mean its a great option for keto-friendly desserts and meals.
Waitrose coconut flour
Unlike Tesco, Waitrose does not stock its own brand coconut flour. There are however, 2 options available. Of the 2, Doves Farm has both a lower carb and higher fibre content. Both options are also available at some other supermarkets.
The Groovy Food Co. Coconut Flour 500g
Nutrition per 100g
- Calories: 433 kcal
- Fat: 14.4g
- Carbohydrate: 34.1g
- Fibre: 22.6g
- Protein: 19g
- Salt: 0.1g
Available at Waitrose, Sainsbury’s, Ocado, and Groovy Food Co.
Description:
Organic, de-fatted coconut flour. The natural sweetness and texture mean it’s a great option for keto-friendly desserts and meals.
Doves Farm Organic Coconut Flour 500g
Nutrition per 100g
- Calories: 345 kcal
- Fat: 11g
- Carbohydrate: 26g
- Fibre: 33g
- Protein: 20g
- Salt: 0.13g
Available at Waitrose, Morrisons, Tesco, Ocado and Doves Farm
Description:
Coconut flour available in multiple UK supermarkets. Vegan, gluten-friendly and suitable for keto.
Asda coconut flour
Asda offers 2 different types of coconut flour, one by Lucy Bee and the other by Grace. Both options are made from organic coconuts, but Lucy Bee contains significantly more fibre. It’s also lower in total carbs, making it the preferred option at Asda.
Lucy Bee Organic, Free-Trade Coconut Flour 500g
Grace Organic Coconut Flour 500g
Nutrition per 100g
- Calories: 365 kcal
- Fat: 16.8g
- Carbohydrate: 37.1g
- Fibre: 18.2g
- Protein: 16.4g
- Salt: 0.1g
Available at Asda
Description:
Organic coconut flour, gluten-free and no additives. Really finely ground flour, suitable in a range of baking applications. A good substitute for wheat flour.
Morrisons coconut flour
Like Sainsbury’s, Morrisons doesn’t have a lot of coconut flour options. In fact, it just has one. This coconut flour is far from unique to Morrisons, as the Doves Farm coconut flour is available across a number of UK supermarkets.
Doves Farm Organic Coconut Flour 500g
Nutrition per 100g
- Calories: 345 kcal
- Fat: 11g
- Carbohydrate: 26g
- Fibre: 33g
- Protein: 20g
- Salt: 0.13g
Available at Morrisons, Tesco, Waitrose, Ocado, and Doves Farm
Description:
This coconut flour, made from Sri Lankan coconuts, is a great option available at multiple UK supermarkets. Gluten-free, high in fibre and suitable for baking.
Holland & Barrett coconut flour
Out of all the supermarkets we examined, Holland & Barrett offers the broadest range of options. Known as the premier health foods store in the UK, Holland & Barrett even have their own brand coconut flour. The Boost Ball coconut flour is especially good!
Tiana Fairtrade Organic Coconut Flour 500g
Nutrition per 100g
- Calories: 368 kcal
- Fat: 15.1g
- Carbohydrate: 21.7g
- Fibre: 37.6g
- Protein: 17.4g
- Salt: 0.2g
Available at Holland & Barrett and Ocado
Description:
Great quality fairtrade, organic coconut flour, suitable for baking. Especially designed for baking as an alternative to wheat flour.
Puro Organic Coconut Flour 500g
Nutrition per 100g
- Calories: 317 kcal
- Fat: 4.9g
- Carbohydrate: 28g
- Fibre: 34.7g
- Protein: 22.9g
- Salt: 0.1g
Available at Holland & Barrett
Description:
Organic coconut flour, only made from Sri Lankan coconuts. Finely ground, making it a great option for baking and home cooking.
Holland & Barrett Coconut Flour 400g
Nutrition per 100g
- Calories: 381 kcal
- Fat: 7.7g
- Carbohydrate: 26g
- Fibre: 13g
- Protein: 23g
- Salt: 0.1g
Available at Holland & Barrett
Description:
Holland & Barrett own brand coconut flour. Higher in protein but lower in fibre than other coconut flours on this list.
Boost Ball Organic Coconut Flour 750g
Nutrition per 100g
- Calories: 406 kcal
- Fat: 9.8g
- Carbohydrate: 58.8g
- Fibre: 36.2g
- Protein: 20.7g
- Salt: 0.13g
Available at Holland & Barrett
Description:
Boost Ball organic coconut flour, suitable for baking and cooking. Significantly higher in carbs than other coconut flours, so best used in moderation.
Ocado coconut flour
Ocado is a fully online supermarket and offers products from M&S. When it comes to coconut flour, Ocado offers 5 different options. Some of these can also be purchased from other UK supermarkets, but others are unique to Ocado (e.g. Biona).
The Groovy Food Co. Coconut Flour 500g
Nutrition per 100g
- Calories: 433 kcal
- Fat: 14.4g
- Carbohydrate: 34.1g
- Fibre: 22.6g
- Protein: 19g
- Salt: 0.1g
Available at Ocado, Waitrose and Sainsbury’s
Description:
The Groovyfood company organic coconut flour. Gluten-free, high in fibre and vegan.
Dove Farm Organic Coconut Flour 500g
Tiana Fairtrade Organic Coconut Flour 500g
Nutrition per 100g
- Calories: 368 kcal
- Fat: 15.1g
- Carbohydrate: 21.7g
- Fibre: 37.6g
- Protein: 17.4g
- Salt: 0.2g
Available at Ocado and Holland & Barrett
Description:
Organic coconut baking flour. Finely milled and great for cooking, baking and use with bread machines.
Coconut Merchant Raw Coconut Flour 500g
Nutrition per 100g
- Calories: 445 kcal
- Fat: 12g
- Carbohydrate: 44.6g
- Fibre: 39.3g
- Protein: 19.6g
- Salt: 0g
Available at Ocado and Coconut Merchant
Description:
Raw coconut flour for cooking and baking. Organic and coconuts sourced from Sri Lanka.
Biona Organic Coconut Flour 500g
Nutrition per 100g
- Calories: 336 kcal
- Fat: 12g
- Carbohydrate: 19g
- Fibre: 37g
- Protein: 20g
- Salt: 0.1g
Available at Ocado
Description:
High-quality organic coconut flour, ethically sourced from Sri Lankan coconuts. Perfect for thickening sauces and curries, as well as baking cakes and other goods.
Best coconut flour available online
If you can’t find exactly what you’re after in the supermarket, you can always buy online. There are a number of different online stores that stock coconut flour and we’ve included some of them below. They’re a great option for buying in bulk and can give you access to a number of different varieties.
If you’re more comfortable buying from an established online retailer like Amazon, we’ve included links to great coconut flour options available on the platform (affiliate links). So, give them a look and see what peaks your interest!
Wholefood Earth Organic Coconut Flour
Nutrition per 100g
- Calories: 325 kcal
- Fat: 5.9g
- Carbohydrate: 28g
- Fibre: 34g
- Protein: 23g
- Salt: 0.1g
Description:
Whole Food Earth coconut flour is made with high quality, non-GMO, Sri Lankan coconuts and is certified organic. The company focusses on preserving biodiversity and harvesting coconuts in the most sustainable way.
Packs are available on Amazon and come in a variety of sizes, including; 500g, 1kg, 2kg and 3kg. The coconut flour is also available on their online store, with an additional 25kg option.
Available at Whole Food Earth
Sevenhills Wholefoods Organic Coconut Flour
Nutrition per 100g
- Calories: 372 kcal
- Fat: 14g
- Carbohydrate: 17.1g
- Fibre: 41.2g
- Protein: 21g
- Salt: 0.16g
Description:
Sevenhills Wholefoods coconut flour is a low carb, high fibre flour, designed to be used in cooking and baking applications.
It’s available at both Amazon and directly through their online website, in package sizes of 1kg, 1.8kg and 4kg.
Available at Sevenhills Wholefoods
PINK SUN Raw Organic Coconut Flour
Nutrition per 100g
- Calories: 348 kcal
- Fat: 12g
- Carbohydrate: 23g
- Fibre: 36g
- Protein: 20g
- Salt: 0.1g
Description:
Pink Sun organic coconut flour is designed as an alternative to regular wheat flour. It’s gluten-free and can be used in a variety of keto baking applications.
It’s a great option if you want to buy in bulk, as it is sold in up to 12x 1kg bags at a time. (higher volumes reduce cost per kg)
Available at Pink Sun
Sukrin Organic, Fat-Reduced Coconut Flour
Nutrition per 100g
- Calories: 354 kcal
- Fat: 14g
- Carbohydrate: 18g
- Fibre: 40g
- Protein: 19g
- Salt: 0g
Description:
Sukrin coconut flour is made from organic, fat-reduced coconut, resulting in a high-fibre and gluten-free flour.
It’s only available in a 400g package, so not recommended for buying in bulk. A great option if you want to try baking with coconut flour, without committing to a large purchase.
Conclusion
Coconut flour is a great keto-friendly option for baked goods and keto desserts. It’s packed full of fibre and is a healthy alternative to traditional sources of flour.
While it can’t really be used as a 1:1 replacement for wheat flour, it can be combined with other keto-friendly flours to make a number of baked goods. If you give baking with coconut a try, we’d love to hear about it! So, feel free to leave a comment.
