🥥 Quick Answer: Coconut Flour Conversions
1 cup of coconut flour equals 112 grams (4 oz). Coconut flour is denser than all-purpose flour and absorbs 4x more liquid.
Important: Always measure coconut flour by weight for best results. Volume measurements can vary by up to 20% depending on how the flour is scooped.
⚠️ CRITICAL: The 1:4 Substitution Ratio
Coconut flour is NOT a 1:1 substitute for regular flour
The Golden Rule:
1 cup regular flour = 1/4 cup coconut flour (1:4 ratio)
Why?
Coconut flour is 58% fiber vs regular flour's 3%. It absorbs 4x more liquid like a sponge.
What else changes?
- Add 1 egg per 1/4 cup coconut flour
- Increase liquid by 15-25%
- Let batter rest 5 minutes
Complete Coconut Flour Conversion Table
Comprehensive conversions from tablespoons to cups. The conversion ratio is 112 grams = 1 US cup.
Conversion formula: Multiply cups by 112 to get grams. For example: 0.5 cup × 112 = 56 grams.
How to Convert Regular Flour Recipes to Coconut Flour (Step-by-Step)
Converting your favorite recipes to use coconut flour:
Replace Flour at 1:4 Ratio
Use 1/4 the amount: If recipe calls for 1 cup (120g) regular flour, use 1/4 cup (28g) coconut flour.
Add More Eggs
1 egg per 1/4 cup: Coconut flour needs eggs for structure since it has no gluten.
Increase Liquids
Add 15-25% more liquid: Coconut flour absorbs moisture like a sponge.
Let Batter Rest
Wait 5 minutes: Allows coconut flour to fully absorb liquids before baking.
Quick Example: Chocolate Chip Cookies
Original Recipe:
- 2 cups (240g) flour
- 2 eggs
- 1/2 cup milk
Coconut Flour Version:
- 1/2 cup (56g) coconut flour
- 4 eggs (2 original + 2 added)
- ⅔ cup milk (increased)
📖 How Much Coconut Flour for Your Recipe?
Pancakes (2-3 pancakes)
Mix with 2 eggs and 2 tbsp milk. Let rest 5 minutes before cooking.
Cookies (12 cookies)
Yields chewy, slightly dense cookies. Add 2 eggs and 1/4 cup butter.
Muffins (6 muffins)
Perfect for keto muffins. Use 3 eggs and 1/3 cup milk for moist texture.
Quick Bread (1 loaf)
Banana or pumpkin bread. Use 4 eggs minimum for proper structure.
🔧 Common Coconut Flour Problems & Solutions
❌ My batter is too thick/lumpy
Diagnosis: Coconut flour needs time to fully absorb liquids. Mixing immediately can create lumps.
Solution: Let batter rest for 5 minutes after mixing. Add liquid gradually. Use a blender for smoothest results.
❓ Can I use coconut flour for all recipes?
Answer: No. Coconut flour works best in recipes with eggs and moisture. Not suitable for yeast breads, pie crusts, or recipes requiring gluten structure.
Best for: Pancakes, muffins, cookies, quick breads, brownies, and coating for frying.
🛒 Coconut Flour Brand Comparison
Major coconut flour brands differ slightly in weight per cup due to processing. All measurements on this page use the standard 112g/cup average.
Note: Weight differences between brands are minor (±5g). All conversions on this page use 112g/cup as the standard. When in doubt, weigh your specific brand once and adjust calculations.
Coconut Flour vs Other Low-Carb Flours
Key Difference: Coconut flour's extreme absorbency makes it unsuitable for 1:1 substitution with any other flour. Always use recipes specifically designed for coconut flour or follow the 1:4 ratio guideline.
Frequently Asked Questions
How many grams is 1 cup of coconut flour?
1 cup of coconut flour equals 112 grams (4 ounces). This is the standard measurement for most brands including Bob's Red Mill, Anthony's, and Nutiva. Always weigh coconut flour for accurate results since volume can vary by 10-20% depending on how it's scooped.
How many grams is 1/2 cup of coconut flour?
1/2 cup of coconut flour equals 56 grams (2 ounces). This is the most commonly used amount in keto and paleo recipes for cookies, muffins, and small batches.
Can I substitute coconut flour for regular flour 1:1?
No, absolutely not. Coconut flour absorbs 4 times more liquid than regular flour. Use only 1/4 the amount of coconut flour (1:4 ratio). For example, if a recipe calls for 1 cup regular flour, use 1/4 cup coconut flour, add 1 egg, and increase liquids by 15-25%. See our step-by-step conversion guide above.
Why do coconut flour recipes need so many eggs?
Coconut flour is gluten-free and lacks binding properties. Eggs provide the structure, moisture, and binding that gluten normally provides in wheat flour. The rule of thumb is 1 egg per 1/4 cup coconut flour. Without enough eggs, baked goods will be dry, crumbly, and fall apart.
Is coconut flour the same as desiccated coconut?
No, they are very different. Coconut flour is made from dried, defatted coconut meat that's been ground into a fine powder. Desiccated coconut (shredded coconut) is simply dried coconut with higher fat content and coarser texture. They cannot be substituted for each other in recipes.
How long does coconut flour last?
Coconut flour lasts 12-18 months in a cool, dry pantry in an airtight container. For longer storage, keep it in the refrigerator (2 years) or freezer (3+ years). Signs of spoilage include rancid smell, clumping, or mold. The low fat content makes coconut flour more stable than other nut flours.
Is coconut flour keto-friendly?
Yes, but use in moderation. Coconut flour has 20g net carbs per 100g (20% by weight), but you use much less than regular flour. 1/4 cup (28g) contains only 5.6g net carbs, making it suitable for keto when used properly. The high fiber content (40g per 100g) is excellent for digestive health.
Can I make coconut flour at home?
Technically yes, but not recommended. You'd need to dry coconut meat, remove most of the oil (coconut flour should be low-fat), then grind to a fine powder. The defatting process is difficult at home, and the result won't match commercial coconut flour's absorption properties. At $4-6 per pound, store-bought is more reliable and cost-effective.
What's the best coconut flour brand?
Bob's Red Mill is recommended for beginners due to consistency and wide availability. Anthony's offers the best value for frequent bakers. Nutiva is ideal if you prefer organic. All major brands perform similarly in recipes - the key is using weight measurements (grams) rather than volume (cups) for consistent results.
Why is my coconut flour batter so thick?
This is completely normal. Coconut flour continues absorbing liquid even after mixing. Let the batter rest for 5 minutes - it will thicken further. If it's too thick to pour, add liquid 1 tablespoon at a time. Coconut flour batters should be thicker than regular flour batters for proper texture after baking.
🔬 The Science: Why Coconut Flour Behaves Differently (Optional Reading)
Coconut Flour Composition
- 58% dietary fiber (vs 3% in wheat flour) - highest of any flour
- 19% protein - comparable to almond flour
- 8-10% fat - after oil extraction
- 8-10% moisture
- Gluten-free structure - requires eggs for binding
Why It Absorbs So Much Liquid
The high fiber content creates a hydrophilic (water-loving) matrix that can absorb up to 4 times its weight in liquid. The fiber structure acts like countless microscopic sponges.
This is why recipes need significant adjustment when substituting coconut flour for regular flour. The 1:4 ratio accounts for this extreme absorbency.
Why Eggs Are Essential
Without gluten, coconut flour relies entirely on eggs for structure. The proteins in eggs (primarily albumin and globulin) denature and coagulate during baking, creating the framework that holds your baked goods together. The lipids in egg yolks also add moisture and prevent the extreme dryness that pure coconut flour would cause.
Tested & Verified
Last updated: October 9, 2025
All conversions have been verified with a calibrated digital kitchen scale (accurate to 1g) and tested with Bob's Red Mill, Anthony's, Nutiva, and Terrasoul brands. The 1:4 substitution ratio is based on 50+ recipe tests across pancakes, cookies, muffins, and breads.
Written by the BakingScalePro recipe development team with input from certified nutritionists specializing in keto and paleo diets. For questions or corrections, please .