Coconut Flour vs Teff Flour: The Ultimate Verdict

Coconut flour offers a nutritious gluten-free alternative to all-purpose or wheat flour – and there are many other gluten-free flours where that came from. In fact, there are more than 60 types of flours available, each with their own unique characteristics and benefits. Some of them, like coconut flour, you may be very familiar with; others you may have never heard of before.

One of those lesser-known flours is teff flour, which is a gluten-free flour alternative that originates from an Ethiopian grain. If you’re new to this type of flour, we’re digging into every grainy detail so you can see how it compares to coconut flour and decide if it’s worth a try.

Comparing coconut flour and teff flour

	Coconut flour	Teff flour	All-purpose flour
Substitution ratio vs all-purpose flour	1:4	1:1*	N/A
Gluten-free?	Yes	Yes	No
Keto-friendly?	Somewhat	No	No
Paleo-friendly?	Yes	No	No
Allergens	Coconut (tree nuts)	None	Wheat, gluten
Liquid absorbency	High	High	Medium
Pantry shelf life (unopened/sealed)**	Up to 2 years	Up to 1 year	6-8 months
Best for baking…	Most desserts – especially cakes, cookies, and pie crusts, muffins, and dense breads (especially pumpkin bread!)	Injera (Ethiopian flatbread), quick breads, muffins, pancakes, waffles, cookies	Non-yeast recipes (think cookies, biscuits, and some breads)

As we mentioned, coconut flour and teff flour are both gluten-free flour options, but the similarities stop there in terms of which diets and lifestyles they best cater to. Coconut flour is grain-free and thus very paleo friendly, and since it’s moderately low in carbs it can also work in a keto diet. Teff flour, however, is a grain that’s high in carbs – so it’s not an ideal option for someone following a paleo or keto lifestyle.

What are the ingredients in coconut flour and teff flour?

Let’s talk about where each of these flours come from and how they’re made. Coconut flour, as I’m sure you can easily guess, comes from coconut! It’s simply dehydrated coconut meat that’s been ground into a powder. (Coconut flour is very easy to make.) The flour itself is naturally sweet and brings a hint of that coconut flavor with it.

Teff flour is made from a very different ingredient: an ancient grain called teff, which is mostly cultivated in Ethiopia and Eritrea. Its tiny edible seeds are ground up into a fine flour that’s nutritious and versatile. One thing to note about teff flour is that it comes in two main colors, based on the seeds: ivory and brown. Ivory teff flour has a lighter shade and milder taste; brown teff flour is darker in color and has a more nutty, earthy flavor to it. The varying colors are the same nutritionally and can be used in the same ways, so it just depends which you prefer.

Baking with coconut flour vs baking with teff flour

Coconut flour is usually used in sweeter baked goods like muffins, crepes, and cakes, adding a layer of nutritional value (while maintaining a delicious flavor) to the dessert. Because coconut flour is high in fiber it has a higher liquid absorbency than regular or all-purpose flour, which is why a substitution ratio of 1:4 will work best to balance out the flour to liquid ratio and ensure the final product doesn’t become too dry or dense. Coconut flour can be used on its own in a recipe as long as the correct ratios are accounted for; it will add a natural sweetness as well as a density to the bake. (Of course, quality is important – so make sure you check out our rankings for the best coconut flour.)

Teff flour, because of its earthiness, is often used in more savory items. It is traditionally used to make injera, which is a type of flatbread that’s a staple to Ethiopian cuisine – but it can also be used to make other similar quick breads, as well as things like muffins, cookies, and pancakes, adding flavor and tenderness to baked items. Unlike coconut flour, which can replace all of the all-purpose flour in a recipe, teff flour can only be used to replace 25% of the all-purpose flour in a recipe (keeping the overall substitution ratio at 1:1). That’s because teff flour yields the best results when blended with other flours; it works particularly well with gluten-free flours like almond flour and buckwheat flour, and also works great with chocolate.

Coconut flour and teff flour nutritional facts

Per 1/4 cup serving	Coconut flour	Teff flour	All-purpose flour
Calories	120	130	110
Carbs	18 g	27 g	23 g
Fiber	10 g	2 g	1 g
Fat	3 g	1 g	0 g
Protein	6 g	4 g	4 g
Glycemic index score	45	57	85

Coconut flour is a high-fiber, high-protein flour alternative that offers many health benefits, and it’s also high in potassium and iron. While coconut flour has more calories than all-purpose flour, it’s a lower-calorie choice versus almond flour or rice flour.

Teff flour is higher in calories and carbs than both coconut flour and all-purpose flour, but compared to other grains it’s also a high-fiber, high-protein option. It’s rich in B vitamins and minerals like iron, calcium, and magnesium.

Best ways to store coconut flour and teff flour

Coconut flour and teff flour should be stored the same way, similar to most other flours: in a cool, dry place that prevents dampness or humidity. Coconut flour will last up to two years in the pantry, while teff flour has a shelf-life of around one year. To extend shelf life, consider refrigerating. Both flours will store well long enough to use them before they go rancid or lose their quality, which makes them great gluten-free options to have on hand! 

Coconut flour vs teff flour: The ultimate verdict 

When it comes down to it, both of these gluten-free flours offer amazing alternatives to wheat or all-purpose flour that can enhance a recipe with both texture, flavor, and nutritional benefits. Between the two, I prefer coconut flour given its greater versatility, lower Glycemic index score, and the fact that it’s more friendly to various diets (it’s paleo-friendly and generally good for keto). Coconut flour can be used to make a wide variety of recipes, from dense breads to healthy sweet treats.

But that’s no knock on teff! It offers a versatile gluten-free alternative and can be used to make anything from flatbreads to cookies to waffles, adding a pleasant earthy flavor, and works well when combined with other flours.

Now that you’re filled in on all of the details, you’ve got the flour power – the choice is yours to make! 

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