Almond flour and coconut flour are the two most common low-carb flours for keto baking, but they behave very differently. Almond flour is made from finely ground blanched almonds; it’s moist, rich and easy to bake with, and you can often use it in place of wheat flour in a similar amount for cookies, cakes and crusts. Coconut flour is made from dried, defatted coconut; it’s extremely absorbent and high in fiber, so you need only about a quarter to a third as much, plus extra eggs or liquid. Almond flour is usually the easier choice for beginners. Coconut flour is cheaper per batch, nut-free and lower in fat, but trickier to get right. The macarons in our photo are a classic almond flour bake.
Almond flour vs coconut flour at a glance
| Almond flour | Coconut flour | |
|---|---|---|
| Made from | Blanched, finely ground almonds | Dried, defatted coconut meat |
| Texture in baking | Moist, tender, slightly dense | Light but can be dry and crumbly |
| Absorbency | Low | Very high |
| How much to use instead of wheat flour | About the same amount, sometimes a little more | About ¼ to ⅓ as much, with extra eggs or liquid |
| Flavor | Mild, nutty | Mild coconut |
| Allergy | Tree nut | Usually tolerated by people with tree nut allergy, but check with your doctor |
| Cost per recipe | Higher | Lower, because you use less |
Nutrition compared
Per 100 g, almond flour is similar to blanched almonds: about 590 calories, 21 g of protein, 52 g of fat (mostly unsaturated), 19 g of carbohydrate and 10 g of fiber, so roughly 9 g of net carbs, according to USDA FoodData Central. For comparison, white wheat flour has about 76 g of carbohydrate and 2.7 g of fiber per 100 g.
Coconut flour isn’t listed in USDA’s standard reference data, but product labels typically show around 30 to 40 g of fiber per 100 g, with fewer calories and much less fat than almond flour. Because recipes use far less coconut flour, a coconut flour bake can end up lower in calories, though it often contains more eggs.
Most of the fat in almond flour is monounsaturated, the type the NHS recommends in place of saturated fat. Coconut flour is low in fat overall, but coconut products such as coconut oil are high in saturated fat.
When to use almond flour
Almond flour works well in:
- Cookies and shortbread, where you want a tender, rich texture.
- Cakes, muffins and brownies.
- Pie and cheesecake bases. Our keto cheesecake uses an almond base.
- Pancakes and waffles. Our keto pancakes show how.
- Coatings for chicken and fish, instead of breadcrumbs.
- Pizza crusts and breads, often combined with cheese or psyllium. Our keto pizza crust and keto bread are good examples.
Tips: choose finely ground, blanched almond flour for the lightest results; almond meal, made with the skins, gives a coarser, darker bake. Almond flour browns quickly, so you may need to lower the oven temperature slightly or cover bakes with foil.
When to use coconut flour
Coconut flour works well in:
- Pancakes and crêpes, with plenty of eggs.
- Muffins and quick breads designed for coconut flour.
- Thickening soups and sauces, in very small amounts.
- Nut-free baking.
Tips: follow recipes written for coconut flour rather than converting, as it absorbs so much liquid. Let batters rest for a few minutes to thicken. Sift it, as it tends to clump. Store it airtight, as it absorbs moisture from the air.
Can you substitute one for the other?
Not one for one. As a rough guide:
- Replacing almond flour with coconut flour: use about a quarter to a third as much coconut flour, and add an extra egg and some extra liquid for every 30 g (¼ cup) of coconut flour.
- Replacing coconut flour with almond flour: use about 3 to 4 times as much almond flour, and reduce the eggs and liquid.
Results vary, so it’s best to start with a recipe written for the flour you have. Many keto bakers combine the two, using mostly almond flour with a little coconut flour for structure.
Other low-carb flours
- Flaxseed meal: high in fiber and omega-3 ALA; works in breads and crackers.
- Psyllium husk: adds a chewy, bread-like texture and fiber.
- Sunflower seed flour: a nut-free alternative to almond flour, though it can turn green with baking soda.
- Lupin flour: high in protein and fiber, but can cause allergy, especially in people with peanut allergy.
Health considerations
- Calories: almond flour bakes are energy-dense. A keto brownie can contain as many calories as a regular one.
- Allergies: almond flour isn’t suitable for people with tree nut allergies. Coconut is not usually treated as a tree nut allergen, but some people do react to it.
- Fiber: coconut flour is very high in fiber, which can cause bloating if you eat a lot. Increase gradually and drink enough water.
- Treat, not staple: keto baked goods are best as occasional treats, alongside a diet built on vegetables, protein and healthy fats. Our guide to keto desserts has more ideas.
Common questions
Which is better for keto, almond or coconut flour?
Both are low in net carbs. Almond flour is easier to bake with; coconut flour is lower in calories and fat per recipe and is nut-free.
Are almond flour and almond meal the same?
Not quite. Almond flour is made from blanched almonds and is finely ground; almond meal is coarser and includes the skins.
Can I make almond flour at home?
Yes. Blend blanched almonds in short bursts until fine, stopping before they turn into almond butter.
Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
