Despite their similar appearance, coconut powder and coconut flour are NOT the same. Coconut powder is traditionally used as a dairy substitute for milk when mixed with water. Meanwhile, coconut flour is frequently used in place of common wheat flours for gluten-free and keto-friendly baked goods or recipes.
In other words, you probably don’t want to substitute coconut flour with coconut powder, as your recipe won’t turn out. (Trust me, don’t try this.) But what else should you know? Let’s dive into the nitty gritty details and differences between coconut powder vs coconut flour.
Comparing Coconut Powder vs Coconut Flour
Both coconut powder and coconut flour have their place in cooking. They also have different extraction processes and nutritional contents. For instance, coconut powder is typically made with coconut meat, which is then grated and pressed into coconut milk. The coconut milk is then spray-dried via heat.
On the other hand, coconut flour is made from dried coconut pulp, leftover from coconut milk, which is then basically ground into a fine powder. Basically, it’s coconut in powder form! So, how do these two nutritionally compare?
Coconut Powder vs Coconut Flour Nutrition
Coconut powder vs coconut flour vary quite a bit when it comes to their nutritional punch. Coconut powder has fewer calories, protein, and carbohydrates. However, coconut powder does have more fat content than coconut flour, with most of the calories coming from this fat.
However, both coconut powder vs coconut flour are vegan-friendly, keto-friendly, and gluten-free, making them great substitutions for those with allergies or intolerances.
| Per ¼ cup (28 grams) | Coconut Powder | Coconut Flour |
| Calories | 105 calories | 120 calories |
| Total Fat | 9 grams | 3 grams |
| Carbohydrates | 4 grams | 18 grams |
| Protein | 1 gram | 6 grams |
| Vegan? | Yes | Yes |
| Keto friendly? | Yes | Yes |
| Allergens? | Coconut and tree nut allergies | Coconut and tree nut allergies |
| Gluten free? | Yes | Yes |
From USDA
The Key Differences Between Coconut Powder vs Coconut Flour
At the end of the day, the most common use of coconut powder (when mixed with water) is as a substitute for dairy milk. Meanwhile, coconut flour can basically be used in place of other flours. Yet, it’s important to note that substitution isn’t often a 1:1 ratio (more on this below).
Furthermore, as previously mentioned, the extraction process and nutritional contents vary between coconut powder vs coconut flour. But let’s dig a bit deeper! Below, we explore the differences in their ingredients, taste, and cooking uses.
Ingredients in Coconut Powder and Coconut Flour
Both coconut powder and coconut flour derive from coconut meat. However, coconut powder frequently uses fresh coconut meat to start, whereas the creation of coconut flour usually begins with dried coconut pulp, which is left over after the coconut meat has been used to make coconut milk.
While you can make your own coconut powder and coconut flour, it’s generally a pretty intensive process…and store-bought brands can do just fine. Generally I’d recommend buying organic and single-ingredient coconut powder and coconut flour; to save you time, we’ve already identified the best coconut flour brand you can buy.
Comparing How Coconut Powder vs Coconut Flour Taste
Coconut flour usually adds a sweet and mild taste to recipes. However, if you’re not a huge fan of the taste of coconut, this flavor can easily be overpowered by cocoa, coffee, or bananas. Meanwhile, coconut powder has a much stronger taste of coconut, similar to coconut milk.
Cooking With Coconut Powder vs Coconut Flour
Coconut powder is best used as a substitute for dairy milk in soups, puddings, desserts, hot cocoa, and smoothies. Coconut flour, on the other hand, is best used in coconut flour specific recipes, such as brownies, cakes, tortillas, banana bread, and more!
It’s important to note that when substituting regular flour with coconut flour, you’ll likely need much less coconut flour due to its high absorbency. Usually, this means using ¼ the amount of coconut flour for regular wheat flour, but it may depend on the recipe!
Frequently Asked Questions
Coconut powder is most often used as a substitute for dairy milk. When mixed with water, coconut powder is actually drinkable all on its own!
The difference between coconut flour vs coconut powder is that coconut powder is used as a dairy milk substitute, yet coconut flour is used for cooking and recipes.
This really depends on the recipe. Inevitably, coconut powder and coconut have different consistencies so it may take some experimentation depending on what you’re making.
Coconut flour is excellent in baked goods such as cookies, muffins, brownies, cakes, and more! It may also be used as a thickener for curry sauces, gravies, and soups.
Technically, you can’t substitute regular flour with coconut flour as a 1:1 ratio. Most recipes require much less coconut flour. The general rule of thumb is to use ¼ the amount of coconut flour when compared to the amount of regular flour. However, this may vary depending on the exact recipe!
