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Almond Flour vs. Coconut Flour

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Discover everything you wanted to know about Almond Flour vs. Coconut Flour. Our ultimate guide shows you the difference between coconut flour and almond flour, their nutrition facts, net carbs, how to use and measure them, and keto recipes examples. 

Coconut Flour vs Almond Flour in the bowls on a board.
Almond Flour vs Coconut Flour

Flour Substitutes with Low Net Carbs

When following a low-carb or keto diet, traditional wheat flour is off-limits. You can use many low-carb and keto flour substitutes in baking and cooking. Two popular options are almond flour and coconut flour, both low in net carbs and high in healthy fats and protein.

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Benefits of Using Low-Carb Flours

Using low-carb flour like almond flour and coconut flour has many benefits. They are perfect for those following a low-carb or keto diet, as they are low in net carbs compared to cups of all-purpose flour and high in healthy fats and protein. They also are gluten-free and grain-free, making them an excellent option for those with restrictions.

It is crucial to remember that these flours have different properties, and you may need to adjust your recipes accordingly.

Coconut Flour or Almond Flour: Which is Better for the Keto Diet?

Your choice between coconut flour and almond flour will depend on your goals and preferences. Both coconut flour and almond flour have their unique nutritional profiles and benefits. Coconut flour is higher in fiber and low in net carbs, while almond flour is high in healthy fats and protein.

What is Coconut Flour?

Coconut flour is a soft, finely ground flour made from dried coconut meat. Coconut flour’s unique texture and flavor add a slight sweetness to recipes, making it an excellent option for baking desserts and sweet treats.

Ways to Use Coconut Flour

Coconut flour is a versatile ingredient you can use in various creative ways in your keto kitchen. The possibilities are endless, from salty dishes like breadsticks and steamed bread to sweet treats like pancakes and muffins. Try experimenting with different recipes and enjoy the benefits of this low-carb flour.

coconut and almond flour in the glass bowls.
Best uses for almond flour and coconut flour

How to Substitute Coconut Flour in Your Recipes

Coconut flour can be challenging due to its high absorbency and unique texture. However, you can easily substitute coconut flour in your favorite recipes with a few tips. From adjusting the liquid to adding binding agents, understanding the proper ratios and techniques will help you achieve perfect results every time.

What is Almond Flour?

Almond flour is a low-carb flour made from blanched almonds ground into a fine powder. Almond flour has a slightly sweet and nutty flavor, and you can use it in various recipes, including baked goods, coatings for meats and vegetables, and as a thickener for sauces and gravies.

Difference between Almond Flour and Almond Meal

Almond flour and almond meal are often interchangeable, but there is also a significant difference. Almond flour is made from blanched almonds that have the skins removed and ground into a fine powder. Unblanched almond flour,  also called almond meal, on the other hand, is made from almonds that still have the skins on and is coarser in texture. It can affect the texture and color of your baked goods, so choosing the right one for your recipe is essential.

Baking with Almond Flour: Tips and Tricks for Perfect Low-Carb Results

Baking with almond flour can be a great way to enjoy your favorite treats while staying low-carb. It can also be tricky due to its unique texture and high-fat content. You can consistently achieve perfect results by understanding the proper ratios, techniques, and flavor combinations and creating delicious low-carb baked goods.

Best uses for almond flour and coconut flour on the wooden board.
Almond flour vs coconut flour nutrition facts

Coconut Flour and Almond Flour Nutrition Facts

Coconut flour and almond flour have similar nutritional profiles, but some differences exist. It is a bit higher in fiber and lower in net carbs, while almond flour is higher in protein and healthy fats. Both are gluten-free flours, grain-free, and keto-friendly.

For 100 grams of coconut flour, net carbs are approximately 7 grams. Almond flour contains about 3 grams of net carbs. 

You might think, when reading this, that almond flour is lower in carbs. 

Remember that you only need about 1/4 of a coconut flour when using both compared to 1 cup of almond flour. 

In that way, making delicious baked goods makes the carb intake very similar for both.  

How to Swap Almond Flour for Coconut Flour?

Swapping coconut flour for almond flour can be tricky, as they have different properties and behave differently in baking. Generally, you will need to use less amount of coconut flour than almond flour and add more liquid to the recipe. Finding the correct ratio for your recipe may take some trial and error.

To start with, I use a ratio of 4 to 1. For a cup of almond flour, I replace it with ¼ cup of coconut flour. This is, of course, just an estimate on how to start when developing the recipe. 

Baking with Coconut Flour vs Almond Flour

Coconut flour and almond flour behave differently in baking, so choosing the right one for your recipe is essential. This flour is highly absorbent and requires a lot of liquid, while to use almond flour is more forgiving and doesn’t require as much liquid. Coconut flour is best for bread, cakes, and muffins.

Making your own Almond and Coconut Flour

Making your own Almond and Coconut Flour is an easy and cheaper way to enjoy the benefits of low-carb flour. By making these flours yourself, you can ensure they are fresh and free from additives, making them perfect for your lifestyle.

Almond flour vs coconut flour with spoons in.
Differences between almond flour and coconut flour

Kitchen gadgets needed:

  • Magic Bullet
  • Blender

Ingredients needed:

  • Almonds 
  • Coconut Shreds

*Exact measurements are listed in the recipe card below.

How to Make Your Coconut Flour

Making your coconut flour is surprisingly easy and affordable. Take shredded or desiccated coconut, which I have made from scratch and still made coconut milk beforehand. I then spread the coconut pulp onto a baking sheet and baked it at a low temperature until fully dry. 

Blend it until you get a fine powder, and then sift it to remove any larger pieces to get a natural fine flour. Homemade coconut flour is a great way to save money and avoid any added sugars or preservatives found in store-bought options.

How to Make Your Almond Flour

Similarly, making your almond flour at home is a simple process. Start with blanched almonds (skins removed). Pulse them in a food processor until they form a fine, powdery texture. Like coconut flour, homemade almond flour is cost-effective and lets you control the quality of the ingredients.

TIPS AND TRICKS:

  • Blanching almonds – If you are planing to make white almond flour, place your almonds with skin into the boiling water for 2 minutes. Drain, wash and spread on a cloth. By that time the skin will become loose and you can easily peel it using your hands.
  • Amount – 1.5 cups of almonds gives you 2 cups of almond flour and 2.5 cup of coconut shreds gives you 1 cup of coconut flour
  • Nutrition Facts – as I am only able to add nutrition facts for one product, I am attaching for you both the almond flour as well as coconut flour for a comparison

1/4 Cup of Almond Flour:

Calories: 160, Fat: 12 grams, Carbs: 6 grams, Fiber: 4 grams, Net Carbs: 2 grams Protein: 6 grams

1/4 Cup of Coconut Flour:

Calories: 140, Fat: 8 grams, Carbs: 14 grams, Fiber: 10 grams, Net Carbs: 4 grams Protein: 4 grams

FREQUENTLY ASKED QUESTIONS AND ANSWERS

Can You Substitute These Flours for One Another?

While you can use coconut and almond flour in low-carb recipes, you cannot use them interchangeably. Coconut flour requires more liquid and less flour than almond flour, so swapping one for the other will give you a different outcome. However, with some recipe modification and experimentation, finding substitutions that work well is possible.

Almond and coconut flour on a wooden board.
Baking tips for using almond flour and coconut flour

Comparing Coconut Flour vs. Almond Flour: Which Should You Choose for Your Recipes?

Apart from all the details mentioned above, it is to look at the texture and flavor.

Coconut flour has a light, fluffy texture that absorbs a lot of moisture, making it challenging to work with in some recipes. It also has a mild coconut flavor that can be overpowering in specific recipes. On the other hand, almond flour has a denser texture that can give baked goods a more cake-like texture and a nutty flavor that can complement a variety of recipes.

Coconut flour is best suited for recipes that are light with airy texture, such as cakes and muffins, while almond flour is better for recipes that require a denser texture, such as bread and cookies.

Many recipes can combine flours to achieve the desired texture and flavor.

Coconut Flour Recipes

Almond Flour Recipes

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Differences between almond flour and coconut flour image of both.
Coconut Flour vs Almond Flour

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Yield: 2 Cups

Almond Flour vs. Coconut Flour

Coconut Flour vs Almond Flour in the bowls on a board.

Discover everything you wanted to know about Almond Flour vs. Coconut Flour. Our ultimate guide shows you the difference between coconut flour and almond flour, their nutrition facts, net carbs, how to use and measure them, and keto recipes examples.

Prep Time 5 minutes
Cook Time 3 minutes
Total Time 8 minutes

Ingredients

  • 1.5 cups of almonds
  • 2.5 cup of coconut shreds

Instructions

  1. Start with blanched almonds (skins removed). Pulse them in a food processor until they form a fine, powdery texture.
  2. Take shredded coconut and blend it until you get a fine powder, and then sift it to remove any larger pieces to get a natural fine flour.

Notes

  • Blanching almonds - If you are planing to make white almond flour, place your almonds with skin into the boiling water for 2 minutes. Drain, wash and spread on a cloth. By that time the skin will become loose and you can easily peel it using your hands.
  • Amount - 1.5 cups of almonds gives you 2 cups of almond flour and 2.5 cup of coconut shreds gives you 1 cup of coconut flour
  • Nutrition Facts - as I am only able to add nutrition facts for one product - almond flour. I am attaching for you both the almond flour as well as coconut flour for a comparison

1/4 Cup of Almond Flour:

Calories: 160, Fat: 12 grams, Carbs: 6 grams, Fiber: 4 grams, Net Carbs: 2 grams Protein: 6 grams

1/4 Cup of Coconut Flour:

Calories: 140, Fat: 8 grams, Carbs: 14 grams, Fiber: 10 grams, Net Carbs: 4 grams Protein: 4 grams

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Nutrition Information

Yield

4

Serving Size

1/4 Cup

Amount Per Serving Calories 160Total Fat 12gCarbohydrates 6gFiber 4gProtein 6g

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By Zuzana Paar on May 13th, 2023
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About Zuzana Paar

Zuzana is the creative force behind this vibrant blog. With passion as a recipe developer, content creator, food writer, movie maker, and photographer, she poured her heart and soul into curating a space brimming with delightful keto and low carb recipes. Join her on this flavorful journey where quick, easy-to-make dishes take center stage, bringing joy and nourishment to your table.

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