coconut sugar Keto Friendly

Is coconut sugar Keto-Friendly?

Coconut sugar is derived from the sap of the coconut palm tree. Despite its natural source, coconut sugar is not keto-friendly. Keto diet is a low-carb diet that requires the intake of a minimum amount of carbs. But coconut sugar is high in carbohydrates; therefore, it can easily throw you out of ketosis.

Nutritional Facts About coconut sugar

Coconut sugar, just like any other sugar, is high in carbohydrates. Most of the carbs come from sucrose, which is 70-80% of coconut sugar. The rest consists of glucose and fructose. It also contains traces of vitamins and minerals like iron, zinc, calcium, and potassium but in too small amounts to have a significant nutritional impact.

The coconut sugar does carry a lower glycemic index compared to regular table sugar, meaning it won’t spike your blood sugar levels as quickly, but the difference wouldn’t make much of a difference in a keto context.



NutritionPer 100 GramsPer 1 Oz


Calories375 kcal106 kcal


Carbs100 g28 g


Sugars75 g21 g


Protein0 g0 g


Fat0 g0 g


Impact on KetosisHighHigh

What is the Average Weight?

The average weight of coconut sugar can vary depending on the packaging, but typically, it’s sold in bags of 16 oz (453.6 grams).

Additional Information About coconut sugar

Though coconut sugar carries some nutrients, the health impact is minimal due to the high sugar content. Moreover, like many sugars, it can lead to tooth decay, obesity, or other health problems if consumed in excess.

Other Foods To Match With

Coconut sugar can be used in any dish where you would use regular sugar, due to its similar sweetness profile. However, it does offer a unique, slightly caramel-like flavor that pairs well with baked goods, coffee, and tea. But for people on a Keto diet, it’s better to opt for keto-friendly sweeteners such as stevia, erythritol, or monk fruit sweetener.

8 Famous Keto-Friendly Dishes To Try

Coconut sugar is derived from the sap of the coconut palm tree, and while it is a natural sugar, it does contain a high amount of carbs (around 15 grams per tablespoon). Because the ketogenic diet typically limits carb intake to around 20-50 grams per day, coconut sugar can easily exceed this limit.

However, for those who still wish to enjoy sweetness while on keto, there are some sugar alternatives which are low in carbs and can therefore be used in recipes instead of coconut sugar. Here are some recipes that typically call for coconut sugar, but can be easily made keto-friendly by replacing the coconut sugar with a keto-friendly sweetener:

1. Keto-friendly Chocolate Chip Cookies

You don’t have to give up cookies on a keto diet! Just replace the coconut sugar with a keto-friendly sweetener such as erythritol or stevia. The rest of the ingredients, like almond flour and dark chocolate chips, are low in carbs and keto-approved.

2. Keto-friendly Thai Chicken Curry

This savory dish usually calls for coconut sugar to add some sweetness, but you can use a ketogenic sweetener instead. Pair the sweet, spicy curry with keto-friendly vegetables for a satisfying meal.

3. Keto-friendly Pumpkin Spice Latte

Kick-start your day with a homemade keto pumpkin spice latte. Substitute the coconut sugar with keto-friendly sweetener to give you that sweet touch without knocking you out of ketosis.

4. Keto-friendly Banana Bread

Even traditional banana bread can be made keto-friendly. Use a keto-approved sweetener in place of the coconut sugar and use low-carb ingredients such as almond flour and unsweetened chocolate.

5. Keto-friendly Pan Seared Salmon

Enjoy a scrumptious pan-seared salmon with a keto-friendly glaze. Instead of coconut sugar in the glaze, use a low-carb sweetener to remain within your carb limit.

6. Keto-friendly Cinnamon Rolls

With cream cheese frosting on top, cinnamon rolls can be enjoyed even on a keto diet. Swap out the coconut sugar for a keto-approved sweetener and enjoy this sweet treat guilt-free.

7. Keto-friendly Barbecue Sauce

Barbecue sauce usually contains sugar. You can make your own keto-friendly version by using a low-carb sweetener instead of coconut sugar.

8. Keto-friendly Gingerbread Cookies

Enjoy the festivities without breaking your diet. Use a keto-friendly sweetener instead of coconut sugar in your gingerbread cookie recipe. It may not be the traditional way to make them, but it keeps you within the keto guidelines while satisfying your sweet tooth.

Frequently Asked Questions about coconut sugar and Keto

1. Is coconut sugar keto-friendly?

No, coconut sugar is not considered keto-friendly. The ketogenic diet focuses heavily on reducing carbohydrate consumption and increasing dietary fats, while coconut sugar is high in carbohydrates, primarily in the form of sugar. While less refined than regular table sugar, coconut sugar still has a significant carb content, with 16 grams of carbs per tablespoon, which could potentially knock you out of the fat-burning state of ketosis.

2. What is coconut sugar, and how is it different from regular sugar?

Coconut sugar is derived from the sap of the coconut palm tree. It is a natural sugar that undergoes minimal processing and has no artificial additives. While it retains some nutrients found in the coconut palm, it’s not a significant source of nutrients to be deemed healthy. On the other hand, regular table sugar is highly refined and typically derived from sugar cane or sugar beets, with no traces of any nutrients. Nevertheless, when it comes to carbohydrate content, coconut sugar and table sugar are virtually identical, making them both unsuitable for a ketogenic diet.

3. Are there any low-carb alternatives to coconut sugar?

Yes. Those on a ketogenic diet could consider sweeteners that do not affect blood sugar or insulin levels. Examples of these include erythritol, stevia, monk fruit sweetener, and artificial sweeteners like sucralose. These sweeteners contain zero or minimal carbohydrates, making them a better fit for a ketogenic lifestyle.

4. Can I use coconut sugar occasionally on a keto diet?

The effect of coconut sugar on your ability to stay in ketosis largely depends on how much you consume and your total daily carbohydrate intake. Strict ketogenic diets typically allow for 20-50 grams of net carbs per day. Given that a tablespoon of coconut sugar contains 16 grams of carbs, even a minimal amount can take up a substantial portion of your daily carb allotment, potentially throwing you out of ketosis. While occasional use in small quantities may be possible, it’s recommended to opt for lower-carb alternatives.

5. Which keto-friendly recipes can I use with coconut sugar alternatives?

There are many keto-friendly recipes where you can substitute coconut sugar with a low-carb alternative. For instance, almond flour muffins sweetened with erythritol or monk fruit sweetener, homemade dark chocolate using stevia, or a keto-friendly smoothie sweetened with sucralose. Likewise, various savory dishes, like BBQ sauce or Asian inspired stir-fries, can use sugar substitutes to balance flavors without adding significant carb content.

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