No Bake Coconut Balls Recipe (1g Net Carbs) (2024)

FAQs

How many net carbs are in coconut flour? ›

Coconut flour

A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs ( 4 ). In most recipes, you need only a small amount of coconut flour.

Therefore, a cup of coconut has about five grams of net carbs. You can enjoy just half a cup to be even more keto-friendly. You can buy an entire coconut and scoop the meat out yourself or buy it dried or canned. Ensure no extra sugar has been added if you opt for the canned variety.

Nutrition Facts

As you can see, almond flour is far higher in fat than coconut flour, making it superior for those following a Ketogenic Diet, or a Low Carb High Fat (LCHF) diet. Coconut flour is far higher in carbohydrates than almond flour.

The number of coconut flour carbs per tablespoon is 2.2 grams, making it a good flour option for someone on the keto diet. It's not just keto-friendly, but it's also gluten-free and minimally processed.

Coconut Meat Raw (1 cup, shredded) contains 12.2g total carbs, 5g net carbs, 26.8g fat, 2.7g protein, and 283 calories.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

These fats are also believed to support metabolism and contribute to satiety. While low in carbohydrates and sugars, dry coconut is rich in essential nutrients.

Dried Coconut Meat (1 oz) contains 6.7g total carbs, 2.1g net carbs, 18.3g fat, 2g protein, and 187 calories.

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk along with half-and-half and heavy cream are all keto-friendly milk options.

Almond flour is often considered the keto “all-purpose” flour. Generally, you can use almond flour at a 1:1 ratio with regular flour.

What flour is best for keto? ›

Cream cheese: Cream cheese is very popular in the keto diet. At only 84 calories per 1 ounce serving, it has 1 gram of carbs and 2 grams of protein but packs 8 grams of fat per serving. It can be a keto-friendly snack or meal addition when more fat is needed.

It also contains more fiber and protein than wheat flour. Coconut flour can also help you: Control blood sugar. Because of its lower glycemic index rating, using coconut flour in baked goods instead of wheat flour could help control blood sugar spikes.

With less than 1 grams of net carbs in a ¼-cup serving, psyllium husk is the lowest-carb flour on the list.

Coconut flour appears to have a low glycaemic index of 51 which means it should cause less of a spike in blood sugar levels than wheat flour, which has a glycaemic index of 69. This is because coconut flour is high in fat and fibre, which work to slow down the release of sugar in the bloodstream.

Bob's Red Mill Coconut Flour (2 tbsp) contains 8g total carbs, 3g net carbs, 2g fat, 2g protein, and 60 calories.

If you look at coconut flour it contains 68.7 grams of carbohydrate per 100 grams. Of that 38.5 grams is dietary fiber, sugar accounts for another 8.7 grams leaving about 17.6 grams of starchy carbs. Comparing this to regular conventional all purpose flour 100 grams contains 76.3 grams of total carbs.