So I’m starting a keto diet soon and I’m planning to use coconut flour for most of my recipes but this following thing seriously confuses me. In my local shop, there are three different brands of coconut flour but all of them show different amount of carbs for 100 grams. One says it has 22 grams of carbs for 100, one says it has 16 and the other one says it only has 7. My question is, can I trust the one that says it only has 7 grams of carbs for 100 grams of coconut flour or it has more than that but only says 7 for whatever reason?
Confused about the nutritional value labels?
OgreZed
#2
Without seeing the labels, it’s hard to make a judgement. I use Anthony’s:
So it could be that multiplying a rounding error out to 100 grams can create a wide variance. Because of how absorbent coconut flour is, you really don’t use much of it.
Another option is that one of them is a non-USA label, which shows digestible (i.e. net carbs) instead of total carbs.
David_Stilley
(Full Metal KETO AF)
#3
I believe that coconut flours do have a fairly variable amount of carbs depending on several factors, maybe where the coconut is grown, variety, and how it’s processed. I would definitely go with the lowest carb variety. Lots of people use coconut flour and aren’t trying to be low carb, like gluten free people.
PaulL
(You've tried everything else; why not try bacon?)
#4
Nutritional labeling in the UK/Europe is more strictly regulated than in the U.S., where manufacturers are by law allowed to get away with certain things. I envy you the requirement to post amounts per 100 g—that stops a lot of the shenanigans we have to deal with over here.
I’d think you could trust the labels to be accurate. The label OgreZed posted has a carb count of 14 g/100 g (our label gives total carbohydrate, so [(8 - 6) x 100] / 14 = 14.29 in your terms.) Who administers the labeling law in your country? The Ministry of Trade? Ministry of Agriculture? Perhaps they have a consumer line you could call.
I’d say to try the 7 g/100 g coconut flour, and see what the result is.
clackley
(Cathy)
#5
I use USDA for just about everything. It is quite extensive and consistant and allows for different brands, measures etc.