Almond Flour vs Coconut Flour Labels: Serving Size, Protein, Fiber, Carbs and Swaps

The short answer: at the same 2 Tbsp (14g) serving, the two Bob’s Red Mill panels we read look very different. The almond flour lists 6g of fat, 4g of protein, 3g of total carbohydrate and 2g of fiber. The coconut flour lists 2g of fat, 3g of protein, 9g of total carbohydrate and 5g of fiber. Bob’s also says the two do not behave the same in a recipe, and it gives a swap rule only for the coconut flour. Here is how to read each line, using the maker’s own pages.

How we wrote this: the figures come from the Nutrition Facts panels and ingredient lines on Bob’s Red Mill’s Almond Flour page and Organic Coconut Flour page, viewed in October 2026, plus Bob’s articles linked below. We have not tested either flour, and a bag in a store may differ from the web page.

Almond flour vs coconut flour at a glance

Line (per 2 Tbsp, 14g)	Bob’s Red Mill Super-Fine Almond Flour	Bob’s Red Mill Organic Coconut Flour
Calories	80	60
Total Fat	6g, 8%	2g, 2%
Saturated Fat	0g, 0%	1g, 5%
Sodium	0mg, 0%	10mg, 0%
Total Carbohydrate	3g, 1%	9g, 3%
Dietary Fiber	2g, 7%	5g, 18%
Total Sugars / Added Sugars	1g / 0g	3g / 0g
Protein	4g	3g
Potassium	105mg, 2%	309mg, 6%
Ingredient line	Blanched Almonds.	Organic Coconut.

Both panels use the same serving, so you can read across the rows directly. That is not true of every flour bag, so check the grams next to the tablespoon figure before you compare two brands.

Serving size: 2 Tbsp (14g) on both bags

Both Bob’s panels list “2 Tbsp (14g)”. The tablespoon figure is the household measure and the grams are the weight it stands for. If you weigh flour for baking, the grams are the number to use. Our guide to reading a Nutrition Facts label explains how the serving line works on any panel.

Protein and fat per serving

The almond flour lists 4g of protein and 6g of total fat per serving, with 0g saturated fat. The coconut flour lists 3g of protein and 2g of total fat, with 1g saturated fat. Those are the only fat and protein figures we use here; neither page gives a protein quality score, so we do not rank them on that.

Fiber and carbohydrate lines

This is where the two bags differ most. The coconut flour lists 9g of total carbohydrate and 5g of dietary fiber per 2 Tbsp. The almond flour lists 3g and 2g. Fiber sits indented under total carbohydrate because it is part of that figure.

If you subtract fiber yourself, that is your own arithmetic, not a label line: 3g minus 2g leaves 1g for the almond flour, and 9g minus 5g leaves 4g for the coconut flour. Our net carbs vs total carbs guide covers how that sum works and why no official version exists to check it against.

Neither panel lists added sugars above 0g. The total sugars line (1g almond, 3g coconut) comes from the single ingredient in each bag.

“Blanched”, “super-fine” and “organic”: whose words they are

• Blanched. The almond flour’s ingredient line reads “Blanched Almonds.” Bob’s product page says it is “made from whole blanched almonds” and finely ground. In its blanched vs unblanched article, Bob’s says blanched almond flour is made from almonds without the skin, and unblanched flour keeps the skin, which gives it a darker color with brown specks.
• Super-fine. Bob’s product page now titles the bag “Almond Flour”. In its almond flour article, Bob’s calls it “Super-Fine Almond Flour, which is made from blanched skinless almonds”. “Super-fine” is Bob’s description of the grind; there is no federal definition we can point to for it.
• Organic. The coconut flour’s ingredient line reads “Organic Coconut.” Bob’s page says it is “certified organic” and “Non-GMO Project Verified”, and calls it “Fair Trade Certified”. Check the bag for the certifier marks printed on the size you buy.

The gluten-free claim and the facility statement

Both pages say the flour is gluten free, and each describes how Bob’s handles that:

• Coconut flour, as Bob’s prints it: “tested and confirmed gluten free; processed and packaged in a separate gluten free facility; batch tested in Bob’s Red Mill’s quality control laboratory using an ELISA Gluten Assay test”.
• Almond flour: the product page says “Tested and confirmed gluten free and Non-GMO Project Verified”. Bob’s almond flour article adds that every product with its red “GF” seal has been “processed and packaged in our 100% gluten free facility” and “tested and confirmed gluten free”.

The rule behind the words is FDA’s gluten-free labeling regulation, 21 CFR 101.91, which sets what a food labeled “gluten-free” must meet. The facility and testing lines are Bob’s own statements about its process, not part of that rule. Our cracker label guide walks through how the gluten-free claim reads on a packaged snack.

Allergen lines

Almonds are a tree nut, and tree nuts are one of the major food allergens on FDA’s food allergies page. The almond flour’s ingredient line, “Blanched Almonds.”, names the nut. Bob’s own article says: “Individuals with a tree nut allergy should not consume almond flour.” The coconut flour’s ingredient line reads “Organic Coconut.” Read the allergen statement printed on the bag you buy, since a web page may not show every line on the package.

If you have a tree nut allergy, or are unsure whether coconut is a problem for you, ask your doctor or allergist before using either flour.

Why the two do not swap 1:1, per Bob’s

Bob’s is direct about coconut flour. The product page says: “Its absorbency means recipes often require extra eggs and liquid, so use recipes designed for coconut flour.” In its coconut flour recipes article, Bob’s gives a rule of thumb: “replace about 1/4 to 1/3 cup of regular flour (per cup) with 1/4 to 1/3 cup of Coconut Flour”, and says to increase the number of eggs because of its absorbency. That rule is for swapping out regular flour, not almond flour.

For almond flour, we did not have a swap ratio from Bob’s. Its grain-free swaps article says almond flour “pairs well with other alternative baking flours like coconut flour and tapioca starch”, and Bob’s recipes that use both flours call for them in set amounts. The practical takeaway: follow a recipe written for the flour you have rather than trading one for the other cup for cup.

The almond flour page also prints “DO NOT EAT RAW DOUGH OR BATTER.” Follow that line and the storage directions on your bag.

Who each bag suits

• The almond flour suits bakers who want a single-ingredient nut flour, have a recipe written for almond flour, and do not need to avoid tree nuts.
• The coconut flour suits bakers who want a single-ingredient organic flour from coconut and are working from a recipe built for coconut flour’s absorbency.

Neither label tells you one flour is better for you. They tell you what is in a 14g serving and how the maker says to use it.

How to read an almond or coconut flour label in five checks

1. Serving weight. Look for the grams next to the tablespoons; both bags here list 2 Tbsp (14g).
2. Fat, protein, carbohydrate and fiber. Compare them at the same serving, as printed.
3. Ingredient line. “Blanched Almonds.” and “Organic Coconut.” are single-ingredient lines.
4. Gluten-free wording. Read the claim against 21 CFR 101.91, and the facility line as the maker’s own statement.
5. Swap directions. Use the maker’s ratio if one is printed, or a recipe written for that flour.

The bags

See the Bob’s Red Mill Super-Fine Almond Flour and Bob’s Red Mill Organic Coconut Flour product pages for each label on its own. For a snack made with almond flour, see Simple Mills Almond Flour Crackers, and browse the pantry collection for more staples.

FAQ

Does almond flour or coconut flour have more protein?

In the Bob’s bags we read, the almond flour lists 4g of protein per 2 Tbsp (14g) and the coconut flour lists 3g.

Which has more fiber?

The coconut flour lists 5g of dietary fiber per 2 Tbsp (14g), 18% DV. The almond flour lists 2g, 7% DV.

Can I use coconut flour instead of almond flour?

Bob’s does not give a 1:1 swap between the two. It says coconut flour recipes often need extra eggs and liquid, and suggests using recipes designed for coconut flour.

Are Bob’s almond and coconut flours gluten free?

Bob’s says both are tested and confirmed gluten free and processed and packaged in its gluten free facility. The labeling rule for the claim is 21 CFR 101.91.

Is almond flour a tree nut?

The ingredient line reads “Blanched Almonds.”, and almonds are a tree nut under FDA’s major food allergen list. Ask your doctor or allergist if you have a tree nut allergy.