Coconut flour has 34.2 g fiber per 100 g – among the highest for any flour. At 438 kcal per 100 g, it absorbs far more liquid than wheat flour, so recipes use less of it. The fiber provides a significant caloric discount. Weigh carefully — coconut flour cannot be substituted 1:1 for wheat.
How should I track Flour, coconut?
Flour, coconut is high in fiber. Nuts like Flour, coconut are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.