Coconut flour can be used in a variety of recipes both sweet and savory you can substitute it for other flours when making bread pancakes cookies muffins or other baked goods. Regular wheat flour goes through a refining process that removes most of its nutritional value however coconut flour is pure coconut meat ground into flour and it is reasonably nutrient dense the following tables show the nutrition facts for coconut flour per cup 112 g serving and all nutritional values are from the ncc nutrient database. Is coconut flour ok for the ketogenic diet and better yet is most people recommend baking coconut flour at about 150 degrees or the lowest setting on the oven for four to six hours to get the best results based on those tips here is a step by step guide to making your own coconut flour separate fresh raw coconut meat and coconut milk by blending the two together in a high speed . Coconut flour baking tips a quarter cup of coconut flour contains roughly 6 grams of net carbs again this might sound high but a quarter cup of coconut flour might be all a recipe needs for example if you bake an entire batch of cookies and only use a 1 4 cup of coconut flour each cookie will contain just 05 grams of net carbs not