How many carbs in coconut flour

Admittedly, I do not know how to pick out makeup.

I recently went into a local beauty store on a mission for mascara.

My stress level increased, my heart raced, and I had no freakin’ clue which one I should buy?

My inner brain said:

“It’s mascara Amanda, for goodness sake, it’s a $6 mascara. Pick one out and move on.”

I immediately text friends to help bail me out and give me direction.

It’s funny how we each have our thing. Our zone of genius and comfort.

Makeup is not mine.

Food is.

The perfect healthy cupcake (is there such a thing?)

What I realized is that grocery shopping isn’t really any different.

How often have you been on a mission for a special ingredient only to face analysis paralysis by so many choices?

There are usually over twenty, each with their own unique features and and benefits.

It’s kind of like when you are in the baking aisle to pick out the perfect healthy flour to make an awesome treat for a friend’s birthday.

You take a look at Pinterest and it is brimming with alternate flour treat ideas;  cupcakes, decadent cakes, donuts, pies…the list goes on.

But where do you start and which flour is truly best for YOU?

Which ones are low carb, low fat, gluten-free? And most important how do they taste?  What’s it like to cook and bake with them? What brand is best and where can you get them?

Have no fear. This alternate flour guide will touch on several different types of flours. You will find out how to use them, their differences and I am even going to share some of my favorite recipes for each flour type. Most importantly, you will learn which ones meet your nutritional goals.

Types of Flours

This guide is here to help you navigate the many alternative flours out there and make a decision on which is the best one for you. You can jump to each flour section by clicking below.

Coconut (go to coconut flour)

Almond (go to almond flour)

Oat (go to oat flour)

Rice (go to rice flour)

Coffee (go to coffee flour)

Cricket (go to cricket flour)

How many carbs in coconut flour?

Macronutrient Values of Alternative Flours per 1/4 Cup
Type of Flour per 1/4 CupCarbohydrate (g)Fat (g)Protein (g)Fiber (g)Sugar (g)
Whole Wheat211441
Brown Rice301320

Coconut Flour

Coconut flour options are popping up everywhere and for a good reason. Coconuts are a good source of quality saturated fats which can have many benefits. They lower your risk of heart disease by lowering your good to bad cholesterol ratio. Coconut flour is easy to digest and gluten-free. It is full of filling fiber, protein and is low in sugar.

So how many carbs are in coconut flour? A fourth cup of coconut flour has 16 grams of carbohydrates, 4 grams of fat and 4 grams of protein, plus an impressive 5 grams of filling fiber. It has been shown to have a low glycemic index which means it does not spike your blood sugar as quickly as grain-based flours.

Coconut flour has a very slight sweet taste despite having little to no sugar.  It can be a wonderful addition to both savory or sweet dishes.

How is coconut flour made?

Coconut flour is actually a byproduct of making coconut milk. To make coconut milk you soak coconut meat. The liquid is drained off and the meat is dried then ground into a powder. So this flour helps utilize all parts of the coconut so there is no waste and you are doing your part to help the environment.

How do I use coconut flour?

Working with coconut flour can be a bit tricky at first because it tends to be on the dryer side.

I suggest finding specific coconut flour recipes to try first. Once you get comfortable with coconut flour then you can begin to experiment on your own. It is very high in fiber, therefore, needs a lot more moisture than regular flour.

It is incredibly absorbent and generally baked goods require a lot more eggs. Sifting the flour will also help smooth out the coconut flour because it does have a tendency to be lumpy.

Where can I find coconut flour?

You can find coconut flour at most conventional grocery stores these days.  Below is a link to a few of my favorite brands:

Nutiva Coconut Flour

Bob’s Red Mill Coconut Flour

My favorite coconut flour recipes

Here are a few yummy coconut flour recipes that you might want to give a go:

Coconut Flour Blueberry Protein Muffins

Banana Coconut Flour Waffles

Healthy No Bake Chocolate Chip Blondies

Super Easy Coconut Flour Pizza Crust

If you want to clean out your pantry and set it up for success, download my Healthy Pantry Checklist here.

Almond Flour: A Lower Carb Option

If coconut is not your thing or if you’re looking for an even lower carb flour option, try almond flour.

A fourth cup of this flour only has 6 grams of carbohydrates. However, it is a bit higher in the fat department with 14 grams of fat. But it also contains 6 grams of filling protein.

Almond flour is another delicious option when looking for a low carb, gluten-free flour option that is full of nutrition.  Almonds contain healthy fats, fiber, protein, magnesium and vitamin E.

Almonds have been shown to lower blood sugar levels, lower cholesterol and reduce blood pressure.  Almond flour is higher in fat but quite a bit lower in carbs than coconut flour yet will still keep you satisfied. Like coconut flour, it has a slightly sweet taste even though a fourth cup only contains 1 gram of sugar.

What is almond flour?

You may have seen both almond flour and almond meal in the store, as the names can be used interchangeably. Both are ground up almonds. Generally, almond flour has been ground a lot finer and is more uniform.

What you need to pay attention to is blanched versus unblanched. Blanched means the skins have been removed. This usually results in a lighter product both in color and texture. Blanched almond flour is best used for cookies, treats, and most baking.  Unblanched means the skins have been ground up into the flour. This generally results in a darker flour with a heartier texture. You would use this for a more hearty baked good such as a breakfast cookie or dense bread.

Where do I get almond flour?

The great news is almond flour is also becoming readily available in most grocery stores, including budget-friendly options in bulk sections. This would be a great way to purchase a small amount and see if you like it. You can also purchase almond flour on-line by ordering below from Amazon (cause Amazon Prime is LIFE).

Bob’s Almond Flour

Now That I Have Some, What Can I Make?

Once you purchase your almond flour you can get cooking. One thing to keep in mind is that once opened you must keep almond flour in the refrigerator to keep it fresh. Because of its higher oil content, it can become rancid quickly if not kept cold. Here are some great recipes to try:

Healthy Paleo Pancakes

Blueberry Almond Oat Bars

Low Carb Turkey Meatballs

Vegan Almond Flour Chocolate Chip Cookies

Oat Flour: A Lower Fat Option

If you want to stay away from fat you can grab yourself a bag of oat flour. Or better yet, just grind your own in a food processor or blender.  Oat flour is basically just ground up oatmeal. About 1 and ¼ cup oats make one cup of oat flour. It can be a very cost-effective flour that tastes great!  Oat flour is higher in carbohydrates than coconut or almond. It contains 20 grams of carbohydrates per fourth cup. However, a fourth cup contains only 2 grams of fat and 5 grams of protein.

Don’t forget oat flour also contains 3 grams of filling soluble fiber comprised of indigestible sugars called beta-glucans. They have been shown to lower risk factors for heart disease such as high cholesterol and high blood pressure. Beta-glucans have also been shown to enhance the immune response to infection, have anti-tumor properties and stabilize blood sugar.  The fiber also helps with satiety. If you have ever had a bowl of oatmeal you know how well it fills you up. Baking with oat flour could potentially make a filling treat that leaves your full and content.

Where can I buy oat flour?

A simple way to get out flour is to #diy. You can make your own flour at home by putting oats in your favorite food processor and grinding it until a fine flour is created.

If you want to make this flour gluten-free make sure you use certified gluten-free oats if you make your own, or make sure the already ground oat flour is certified gluten-free. Not all oats are gluten free due to cross contamination so be sure to read the label if this is a necessity for you.

As with almond and coconut flour, oat flour can be found in many grocery stores. You can also purchase it online.

Bob’s Red Mill Oat Flour (can you tell I love this brand?)

What can I make with oat flour?

Oat flour has somewhat of a chewy crumbly texture when used for baking. It is a bit heartier and has a slightly sweet taste to it compared to wheat flour. Oat flour is great for making cookies and breakfast items like waffles and pancakes due to its higher moisture content. It also is best used for items that don’t need to rise, such as quick bread and muffins.

So Simple Oat Flour Pancakes

Gluten-Free Banana Oat Muffins (Vegan)

Better than Restaurant Falafel (Vegan and Gluten-Free)

Easy Vegan Peanut Butter Cookies

Rice Flour

If you are looking for another low-fat alternative flour, you can also use rice flour (also known as rice powder). The three types of rice flours are brown rice flour, white rice flour, and sweet rice flour. For this purpose, we will focus on brown rice flour. Brown rice flour keeps the husk intact and therefore contains more fiber and nutritional value.

Many find that brown rice flour is easy to digest and has a very mild nutty flavor. It is gluten-free and contains B vitamins, calcium, and zinc. Brown rice flour only contains 1 gram of fat per fourth cup. It is higher in carbohydrates with 30 grams per fourth cup. Brown rice flour works well in baked goods such as crackers and muffins.

This would be a great flour to use when making a snack that you want to be a bit higher in carbs, like a pre or post-workout treat.  Brown rice flour is also great as a gluten-free thickening agent in soups, sauces or gravies.

Where do I get rice flour?

The great thing about rice flour is you can purchase it at the store or you can make your own. It is made by grinding rice into a powder using your high powered blender. If you prefer to purchase it, you can find rice flour in most groceries stores. You can also purchase it online.

Bob’s Red Mill White Rice Flour

Rice flour Recipes

Like all of these flours, I suggest starting with a recipe that is made to use rice flour.  Once you get comfortable with rice flour you can begin to play around with it. Here are a few ideas:

Rice Flour Blueberry Muffins

Brown Rice Crackers

Simple Gluten Free Rice Flour Pizza

Brown Rice Flour Chocolate Chip Cookies

Coffee Flour

One type of flour gaining popularity is coffee flour.

How is coffee flour made?

Contrary to what the name implies, coffee flour is not actually made from the coffee bean itself. The coffee plant itself produces a fruit, the cherry. Inside those cherries is the coffee bean that is used for your morning brew.

The leftover part of the fruit is then dried, ground to a pulp and used to make coffee flour. This a double win for coffee growers and for agriculture as the entire part of the plant is used leaving nothing for waste.

Benefits of coffee flour

Some alternative flours are packed with fat. Coffee flour is a lower fat alternative with only 1 gram of fat, 28 grams of carbohydrate, and 5 grams of protein per ¼ cup.

Coffee flour is high in fiber and potassium, two key variables needed for overall health.

It also falls in line with the categories of vegan, kosher, gluten-free and Paleo.

Cons of coffee flour

But beware, this flour is caffeinated. It might be a fun addition to your pantry but it isn’t likely to cycle into the rotation regularly.

Coffee is also constantly under fire for being highly constrained by chemical exposure.  This same issue extends to the fruit itself.

Coffee flour Recipes

Check out the original coffee flour site for recipes HERE. And you can find coffee flour on Amazon HERE.

Cricket Flour

Still looking for more protein? If you really want to step out of your comfort zone you can try cricket flour.

Did you know there are over 1000 different species of edible insects?

Believe it or not, crickets have been a source of food around the world for a long time, but the cricket trend is just now catching on in the United States. According to a study by Food and Agriculture Organization of the United Nations, crickets could be a sustainable protein source for our ever-growing global population. It contains a whopping 20 grams of protein per fourth cup and only 3 grams of carbohydrates. Each fourth cup contains 8 grams of fat and 2 grams of fiber. It is also high in calcium, vitamin B, amino acids, and iron. Another bonus is this flour is gluten-free.

What is cricket flour?

Cricket flour is simply whole crickets ground up into a flour or powder. It’s that simple. It has a slightly grayish color and has a very earthy smell. Since it is ground up insects it has a bit more moisture than your typical flour. However, you must keep in mind that if you have a shellfish allergy you could also react to cricket flour. Crickets are arthropods just like shrimp, crabs, and lobsters. Cricket flour should be kept in the refrigerator to stop it from going bad.

How does cricket flour taste?

Cricket flour has been described as having a slightly nutty flavor similar to buckwheat. The nice thing is it has a very subtle flavor so it does not change the flavor of what it’s added to. This makes it a nice addition to smoothies as well as used in baking. It can make baked goods have a slightly grainy texture but not enough to make anyone notice.

Are you daring enough to get some?

You can purchase cricket flour easily online. When purchasing, it is probably best to make sure your cricket flour is organic and high quality without additives. Please also ensure it is gluten free if that is what you are after. Like with the rest of the options, flour companies can add things to their product and you want to be aware of what you are purchasing.

Click here to check out cricket flour

I’ve also tried these Bars made with cricket flour. Once you get over the mental struggle of protein origin, they actually are quite nice!

Bought some cricket flour?

Here are just a few recipes using cricket flour. There are so many great recipes out there that it may surprise you. If this trend continues to grow, so will the many recipes you can make using cricket flour.

Pancakes With Cricket Flours

Cricket Flour Onion Rings

Spicy Cricket Fritters

High Protein Cricket Flour Cookies

Now you are armed with information about several alternative flours, including coconut flour, almond flour, and even cricket flour. These flours continue to grow in popularity and with that, so do the recipes to utilize them. So whether you are gluten free, low carb, high protein, or low fat, there is an option out there for you. Give them a try and see if you can create some delicious homemade food that fits your needs.

Which one are you going to try? Share your experience with these flours. Can’t wait to see how it goes!

Work Hard Be Kind,



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