Nutritional Value of Coconut Flour

White flour has long been viewed with a disapproving eye. Healthy eaters are told to avoid white flour and instead use whole wheat products. Coconut flour may look like regular white flour, but don't let the color turn you off; it's rich in nutrients and fiber. Plus, it lacks some of the things that make regular flour so taboo, such as a high carbohydrate content. Add this to my Recipe Box.

Fiber

Coconut flour is 58 percent fiber. Compare this to wheat bran, often touted for its high fiber content, which is 27 percent fiber. Fiber helps with weight loss, regular digestion and cleaning out your colon.

No Phytic Acid

Unlike many fiber-rich foods, coconut flour is free of a substance called phytic acid. Phytic acid gets in the way of mineral absorption, inhibiting the body's ability to use nutrients such as calcium, iron, magnesium and zinc. If you are deficient, or are just looking to supplement your intake, coconut flour is a sensible way to guarantee you'll get the most out of your minerals.

Iron

Speaking of minerals, coconut flour is actually a good source of iron. Just two tablespoons of coconut flour from Bob's Red Mill give you 2 percent of your daily iron needs. Compare this with regular white flour from the same company: 1/4 cup provides zero iron.

Protein

Protein, the macronutrient essential for muscle and tissue formation, also is found in coconut flour. Two tablespoons of Bob's Red Mill Coconut Flour contains 2 grams of protein, or 4 percent of your daily requirement.

Low-Carb

Coconut flour has fewer digestible carbohydrates than any other flour, which gives it a low glycemic index (GI). Low GI foods produce less of a fluctuation in blood sugar levels and are recommended for losing weight, reducing the risk of heart disease and preventing diabetes.

Other Nutrition Label Information

Two tablespoons of Bob's Red Mill Coconut flour contains 60 calories, 15 of those from fat. The same serving provides 1.5 grams of fat, 1 gram of which comes from saturated fat, which is 5 percent of your recommended daily allowance.