Coconut flour is keto only in small portions: it has ~4 g of net carbs per 2 tablespoons, against the keto diet's 5 g-per-serving limit.
Net carbs
4 g
per 2 tablespoons
These are the carbs that count on keto: total carbs minus fiber.
With about 4 g net carbs per 2-tablespoon serving and high fiber, coconut flour is a keto-friendly baking flour.
Nutrition facts for coconut flour
3.5 g
Fat
2.5 g
Protein
5 g
Fiber
Why coconut flour is keto only in small portions?
On keto the goal is to stay under ~5 g of net carbs per serving; coconut flour has 4 g per 2 tablespoons (9 g total − 5 g of fiber).
How much coconut flour can I eat on keto?
To stay under 5 g of net carbs, the limit is ~18 g of coconut flour.
Related
In moderation
Ezekiel bread
12 g net
/ 1 slice
In moderation
Cauliflower crust
7 g net
/ 1 slice (1/4 of a 10-inch crust)
No
Tortilla
24 g net
/ 1 medium (8-inch)
In moderation
Corn tortilla
9 g net
/ 1 medium tortilla
No
Toast
23 g net
/ 2 toasted slices
Yes
Keto tortillas
3 g net
/ 1 medium tortilla
Source: nutritional estimate (USDA-style reference) · Confidence: high
Reviewed by the Ketorai team · Last updated: July 2, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Reviewed by the Ketorai team · Last updated: July 2, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Something off? Let us know.
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