Can you eat coconut flour raw?

In this brief guide, we will answer the question, “Can you eat coconut flour raw?” with an in-depth analysis of coconut flour, the nutritional value of coconut flour, ways to use coconut flour, along with the health benefits and risks of eating coconut flour. 

Can you eat coconut flour raw?

Yes, you can eat coconut flour raw. It is one of the best ingredients to thicken any recipe. The coconut meat used to make coconut flour is dried and heated beyond 170 degrees Fahrenheit, thus, killing all bacteria present in the flour. 

However, you must know that coconut flour is high in fibre and absorbs a lot of moisture. So, if you consume it raw, it may lead to constipation, also it will not taste pleasant when eaten raw. 

What is coconut flour?

Coconut flour is considered a low-carbohydrate gluten-free flour mostly used in raw vegan dessert recipes to add texture. It is made of dried coconut meat crushed into an ultra-fine powder. It contains good amounts of protein and is normally used for baking goods.

How to use raw coconut flour?

You can consider the following ways for using raw coconut flour:

  • Sprinkle some amount of coconut flour into the smoothies for the extra fibre and protein content and the nice tropical taste. It works especially well in smoothies containing tropical fruits such as pineapple or mango.
  • Sprinkle over the cakes for a nice finish. 
  • Use coconut flour for rolling sticky protein balls for better storage as it will prevent them from sticking together in the box.
  • Mix it into a bowl of oatmeal cereal. It will provide a naturally sweet taste as well as, it will help to thicken it slightly and add additional fibre to the breakfast.
  • Spatter some in hot soups as a solidifying agent.
  • Use coconut flour to make an instant dessert.

The nutritional profile of coconut flour

In comparison to wheat flour, coconut flour has a higher amount of fat, protein, and fibre. 

Coconut flour has a good amount of fibre, making it a suitable choice for people on vegan or vegetarian diets who are concerned about taking adequate iron.

A 2 tablespoon serving of coconut flour provides: 

  • Calories: 60
  • Protein: 2 g
  • Fat: 2 g
  • Carbohydrates: 8 g
  • Fibre: 5 g
  • Sugar: 1 g
  • Iron: 10 per cent of the daily value (DV)

Although many coconut products consist of a high amount of saturated fats, coconut flour is prepared in a way that separates these fats, making it safer to have them frequently.

The health benefits of eating coconut flour

Control blood sugar. Because of its lower glycemic index, using coconut flour in baked goods in place of wheat flour could help control blood sugar levels.

Avoid gluten. Coconut flour can help people cure illnesses that respond positively to a gluten-free diet. Celiac disease, an autoimmune disorder triggered by gluten, is not the only disease that benefits from a gluten-free diet. 

Going gluten-free could also help people with other autoimmune disorders, such as Crohn’s disease and rheumatoid arthritis.

Promotes healthy digestion. Coconut flour might help promote digestion due to its high fibre content. It is significantly higher in fibre than wheat flour and consists of both soluble and insoluble fibre. 

Diets rich in fibre encourage good digestion and the growth of beneficial bacteria in the gut. This helps keep bowel movements regular and defends against diseases.

coconut flour boasts small amounts of soluble and other fermentable fibres, which feed the beneficial bacteria in your gut.

In turn, these bacteria produce short-chain fatty acids such as acetate, propionate, and butyrate, all of which nourish your gut cells.

Short-chain fatty acids may also decrease swelling and symptoms linked to gut disorders, such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). 

Lose weight. Naturally occurring dietary fibre to promote weight loss. The high content of fibre in coconut flour can help you feel full for longer, boost your energy levels, and reduce your appetite. 

People who suffer from obesity might experience an even greater effect when eating more fibre.

Promotes heart health. Coconut flour consists of lauric acid, a type of fat that helps kill the bacteria accountable for plaque accumulation in the arteries. This plaque is linked with heart disease. 

Risks associated with eating coconut flour 

Although coconut flour consists of many healthy nutrients, it is also rich in salicylates, which are natural compounds also found in citrus fruits and berries.

Some people may be allergic to salicylates resulting in headaches or skin conditions. So while coconut in any form is harmless for most people, those who are susceptible to salicylates should not consume it.


In this brief guide, we have answered the question, “Can you eat coconut flour raw?” with an in-depth analysis of coconut flour, the nutritional value of coconut flour, ways to use coconut flour, along with the health benefits and risks of eating coconut flour. 


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.