Coconut Flour vs Flaxseed Meal: Everything You Need to Know

Baking is a beloved pastime that millions of people enjoy worldwide. But taking your baked treats to the next level means using ingredients that are not only delicious but also filled with nutrition. Two highly nutritious alternative baking ingredients are coconut flour and flaxseed meal, and both can up your baking game in terms of flavor and nutrition. 

So which one should you choose for your recipe? Read on to learn more about their benefits to decide which fits better into your plans for culinary greatness!

Comparing coconut flour vs flaxseed meal

	Flaxseed meal	Coconut flour	All-purpose flour
Substitution Ratio	Swap out 25% of all-purpose flour for flax meal*	1:4	N/A
Gluten-free?	Yes	Yes	No
Keto-friendly?	Yes	Somewhat	No
Paleo-friendly	Technically yes, though there is some debate.	Yes	No
Allergens	Flaxseed or linseed	Coconut (tree nuts)	Wheat, gluten
Liquid absorbency	High	High	Medium
Pantry shelf life (unopened/sealed)	6 months	Up to 2 years	6-8 months
Best for baking	Best for adding a nutritional boost to savory recipes. Good replacement for xanthan and guar gum.	Most desserts – especially this coconut flour chocolate cake, cookies, and pie crusts, muffins.	Non-yeast recipes such as cookies, biscuits, and some breads)

*You cannot use flax meal as the only flour-like ingredient in most things. Instead, replace ¼ of the flour called for in your recipe for flax meal for an extra nutrient boost. 

Differences between flaxseed meal and coconut flour

The biggest difference between flax meal and coconut flour is that coconut flour is FAR more useful for baking than flaxseed meal. Coconut flour can be used as a stand-alone flour in many baked goods, whereas flax meal is more of a nutrient booster or gum and egg replacer in recipes. Additionally, flaxseed meal has a much higher fat content. 

Baking with coconut flour vs flaxseed meal

Flax can mimic gluten when you cook with it, act as a binding agent, and add moisture to baked goods. You can substitute ground flaxseed for gums and add some of it to your baked goods for extra nutrition, or use it as an egg replacer using the ratios below:

• Replace xanthan or guar gum with a 1:1 ratio of ground flax plus twice the amount of hot water to make a slurry.
• 1 cup of coconut flour, use ¾ cup and ¼ cup of flaxseed meal. Add a little extra liquid or water, as flax absorbs quite a bit.
• Use flaxseed meal as an egg replacer. Use one tablespoon of flaxseed meal and three tablespoons of liquid to replace each egg in the recipe.

Xanthan and guar gum are often found in gluten-free recipes, but they can be tricky to find. This makes flax a great thing to have on hand as a replacement. 

Flax meal tastes better in savory things than sweet things, as it has quite a savory, nutty flavor profile compared to coconut’s sweetness. Flax can also add a bit of a gritty texture to baked goods, which I find pleasant, but others may not. 

It is important to note that we are talking about flax seeds that have been ground or milled, not whole flax seeds, which have different properties altogether. 

Ingredients in flaxseed meal vs coconut flour

Flaxseed meal is made from 100% whole-ground flaxseeds, also sometimes labeled as linseeds. Coconut flour is produced from dried, ground coconut. There may be additional preservatives and filler ingredients in subpar brands of coconut flour, so check out this list of the best coconut flours on the market to steer you in the right direction. 

Flaxseed meal + coconut flour nutritional facts

Per ¼ Cup Serving	Flaxseed meal	Coconut flour	All-purpose flour
Calories	138	120	110
Carbs	7.6g	18g	23g
Fiber	7g	10g	1g
Fat	11g	3g	1g
Protein	4.8g	6g	4g
Glycemic index score	35 (value is for whole flaxseeds)	45	85

Flaxseed meal has a lot of great nutrients, but the main reason it’s so good for you is because of its high levels of omega-3. Just two tablespoons can provide 2430 mg of omega-3s. For context, the average fish oil tablet provides 1000mg. 

Flaxseed also has antioxidant-like compounds called lignans, 75 to 80 times more than other plant foods.

Flaxseed meal vs coconut flour storage

While it often is not specified, flax meal really should be stored in the fridge. Omega-3 and the other healthy fats in it can oxidize when exposed to light and heat, and considering we want that nutrition, it’s best to be safe and keep it refrigerated. 

Coconut flour is better refrigerated too, but not quite as important as flax if you have to choose one over the other for that valuable fridge space. 

Flaxseed meal vs coconut flour: The final verdict

These two really can’t be compared as coconut flour can be used as a flour, whereas flax meal is usually used as a nutrition booster in baked goods, a healthy addition to this keto strawberry avocado smoothie, or as a gum or egg replacer. It is rarely used as a stand-alone flour. Nevertheless, if you want to increase your intake of omega-3, throw some of that flax meal into whatever you are baking with whatever kind of flour! 

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