All Comparisons
Nut Flours Showdown

Almond Flour vs
Coconut Flour

Two popular low-carb, grain-free flours with very different properties. Using them correctly is key to baking success.

🥜
Almond Flour
VS
🥥
Coconut Flour
Quick Verdict:Use almond flour for beginners and moist bakes. Use coconut flour for low-carb experts and high-fiber needs.
⚠️

Important: These flours are NOT interchangeable 1:1. Coconut flour absorbs 4x more liquid than almond flour!

Head-to-Head Comparison

🥜

Almond Flour

Ground blanched almonds

Pros
  • ✓Easy 1:1 substitute for regular flour in many recipes
  • ✓Creates moist, tender baked goods
  • ✓Mild, slightly sweet flavor
  • ✓High in protein and vitamin E
  • ✓Beginner-friendly, forgiving in recipes
Cons
  • ✗More expensive than other GF flours
  • ✗Higher in calories and fat
  • ✗Not suitable for nut allergies
  • ✗Can make dense bakes if overused
🥥

Coconut Flour

Dried coconut meat, ground

Pros
  • ✓Very high in fiber (10g per 1/4 cup)
  • ✓Nut-free (it's a fruit!)
  • ✓Lower in carbs than almond flour
  • ✓Very economical (you use less)
  • ✓Naturally sweet flavor
Cons
  • ✗Very absorbent—requires lots of eggs/liquid
  • ✗Tricky to work with for beginners
  • ✗Can be dry or crumbly if recipe is wrong
  • ✗Distinct coconut flavor (not always desired)

Nutrition & Properties

Per 1/4 CupAlmond FlourCoconut Flour
Calories160120
Carbs6g16g
Fiber3g10g
Net Carbs3g6g
Protein6g4g
Fat14g4g
Liquid absorptionLowVery high (4x)

Substitution Guide

To Replace Almond Flour with Coconut Flour:

Flour amount:Use 1/4 the amount

1 cup almond flour = 1/4 cup coconut flour

Eggs:Add 1 egg per 1/4 cup coconut flour

Coconut flour needs eggs for structure

Liquid:Add extra liquid as needed

Batter should be thick but not dry

When to Use Each

🥜 Use Almond Flour When...

  • •You're new to grain-free baking
  • •Making cookies, cakes, or muffins
  • •You want a moist, tender result
  • •Converting a regular recipe to GF
  • •You don't want coconut flavor

🥥 Use Coconut Flour When...

  • •You have a nut allergy
  • •Maximizing fiber intake
  • •Budget is a concern (you use less)
  • •Making pancakes or waffles
  • •You enjoy subtle coconut flavor

Related Pages

🍞

Universal Base Loaf

Works with almond flour blend

🍌

Banana Bread

Great with almond flour

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