Coconut Flour vs All-Purpose Flour: The Final Verdict

Thinking about ditching the all-purpose flour for coconut flour, but wondering if it really is healthier? This might be just what you’re looking for. These two flours are vastly different when it comes to baking, and it’s important to know the ins and outs before deciding which one you want to stick with. 

But before we get into any comparisons, let’s start by defining our combatants. All-purpose flour is exactly what it sounds like—a general-use flour for just about any type of baking or cooking need. However, coconut flour is something quite different. It is made from dried, ground coconut meat and has a slightly sweet, nutty flavor.

	Coconut Flour	All-Purpose Flour
Substitution ratio	1:4	N/A
Gluten-free?	Yes	No
Keto-friendly?	Somewhat	No
Paleo-friendly?	Yes	No
Allergens	Coconut (tree nuts)	Wheat, gluten
Liquid absorbency	High	Medium
Pantry shelf life (unopened/unsealed)	Up to 2 years	6-8 months
Best for baking	Cakes, cookies, pie crusts, muffins, and dense breads (especially pumpkin bread!)	non-yeast recipes (cookies, biscuits, some breads)

As you can see, all-purpose flour isn’t terribly diet-friendly: it isn’t Paleo-friendly because it has been so heavily refined and processed, it has too many carbs for Keto, and of course since it has gluten, it doesn’t work for gluten-free baking and eating either. (And its shelf-life isn’t even all that long!)

My contrast, coconut flour is naturally gluten-free and highly Paleo-friendly since it has just one ingredient and is super nutrient-dense. In fact, because coconut flour includes so many nutrients that are really important for vegans to get, it’s made our list of the best vegan flours out there. (More on this when we get to the nutritional facts below.) Keep an eye on that liquid absorbency – because coconut flour’s is so high, it will tend to need more liquids to make sure your bakes don’t end up dried-out.

Differences between coconut flour and all-purpose flour

The biggest difference between coconut flour and all-purpose flour is in their ingredients – all-purpose flour is made from highly-processed wheat (usually bleached and with additional fillers added), while coconut flour is made strictly from finely-milled coconut meat. This difference in ingredients means that they taste different, have different textures, and bake VERY differently.

Coconut flour is sweet and slightly nutty (a mild coconutty taste) and tends to yield a really dense, thick texture in bakes. For example, coconut flour bread is good with stews and soups but is really too hearty to be a sandwich bread. (That denseness comes from its high liquid absorbency and lack of gluten, which normally provides airiness and structure to the bread.)

All-purpose flour is…basically the opposite in every way! (Except it has medium liquid absorbency, so it yields more of a balanced bake than truly light and fluffy.)

Because they work differently, if you want to substitute one for the other in recipes, it’s best not just to swap them out one for one – you’ll likely end up needing much less of the coconut flour. For these reasons, it’s always best to stick with recipes specifically written for either type rather than trying too hard to mix and match ingredients – unless you already have lots of experience doing so! For alternatives to both flours, check out this in-depth explainer on all the major flours.

Baking with coconut flour vs baking with all-purpose flour

When it comes to taste, there’s no denying that the flavor of coconut shines through in anything using coconut flour. The nutty sweetness provides a unique flavor profile that can stand out in dishes like cakes and cookies – though many find the taste overpowering at times. All-purpose flour doesn’t have this same effect since it has so little flavor on its own.

Baking with coconut flour can take some getting used to, as it absorbs moisture faster, creating more density and requiring binding agents like eggs to get the product to hold together. All-purpose flours may be easier to work with but tend to produce less flavorful baked goods overall; they often lack the nutty sweetness associated with coconut products.

As a general rule, and any food allergies or eating rules aside, If you’re after something light and fluffy with a subtle sweetness, then go for all-purpose flours—they’ll give you those traditional baking results without too much fuss. If you want something dense yet flavorful with a hint of nuttiness, then reach for the coconut; just make sure you use plenty of binding agents, so your goodies don’t fall apart in the oven! And remember, you can use coconut flour in all kinds of recipes.

Ingredients in coconut flour vs all-purpose flour

Good coconut flour has just one ingredient: Coconut flakes. White all-purpose flour is made from hard and soft wheat, and is also often bleached (gross) and fortified with B vitamins. 

When buying either, check the label to ensure you get something as close as possible to 100% of the main ingredient. We’ve done the hard work for you and already identified the best coconut flour you can buy.

Coconut flour + all-purpose flour nutritional facts

Per 1/4 serving	Coconut flour	All-purpose flour
Calories	120	110
Carbs	18g	23g
Fiber	10g	1g
Fat	3g	1g
Protein	6g	4g
Glycemic Index	45	85

When it comes to nutrition, there are some clear differences between coconut flour and all-purpose flour. Coconut flour has far more dietary fiber than all-purpose flour and fewer net carbs per serving. Additionally, it has more protein than all-purpose flour and higher levels of healthy fats like lauric acid, which can help keep you feeling full for longer periods. Because it has natural sugars from the coconut flakes, coconut flour is one of the highest-sugar flours out there, but it’s important to note that (A) these are naturally occurring and NOT the bad refined sugars, and (B) the amount of sugar present (6 grams per 1/4 cup) is still not a large amount.

Relatedly, coconut flour also has a much lower glycemic index (GI) than all-purpose, so it is a much better option for balancing blood sugar and avoiding spikes. (If you’re looking for an even lower glycemic index, try almond flour.)

Coconut flour vs all-purpose flour storage

If you’re storing coconut flour, it should be kept in an airtight container away from direct sunlight. Its natural oils can go rancid when exposed to the elements, so it’s important to keep it at room temperature or cooler. It can also be stored in the fridge or freezer if you don’t plan on using it right away.

All-purpose flour fares better at room temperature since its lower fat content makes it less prone to spoilage. Still, we recommend keeping it sealed up as much as possible too. As a bonus tip, transferring all-purpose flour into an airtight glass jar can help keep out moisture and pesky critters searching for snacks. 

That said, unopened coconut flour typically has a longer shelf life than all-purpose flour, 2 years for the former as compared to 6-8 months for the latter. 

Coconut flour vs all-purpose flour: The ultimate verdict

I personally prefer coconut flour any day. I can’t go past the density and flavor it gives my baked goods, and all the nutritional benefits and uses you can get out of coconut flour. Sure, it takes some practice to get it to bind and bake right, especially once you begin substituting it in place of wheat flour, but I think it is worth it. If you are looking for ease and convenience and don’t have any wheat or gluten allergies or sensitivities, then there is nothing wrong with a good quality all-purpose. 

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