Home / friendly / processed / spreads-and-sauces / spreads / Is Coconut Jam Keto-Friendly?

Is Coconut Jam Keto-Friendly?

Coconut Jam on a kitchen counter

Is Coconut Jam Keto-Friendly?" This question might arise in the minds of those who are walking the tightrope of a ketogenic diet while also craving the tropical sweetness of coconut jam.

The truth is, while coconut jam brings a delightful blend of flavors to the table, fitting it into a keto diet presents unique challenges, primarily due to its high net carbohydrate content.


  • Coconut Jam is not keto-friendly due to its high net carb content.
  • Despite some nutritional benefits, the high sugar content can disrupt a state of ketosis.
  • Keto-friendly alternatives like unsweetened coconut butter or Stevia-sweetened coconut flavored syrup can satisfy your sweet tooth.

Is Coconut Jam Keto-Friendly?

As we dive into the keto compatibility of coconut jam, let's start with a straightforward answer – unfortunately, no, coconut jam is not keto-friendly. And here's why.

The cornerstone of the ketogenic diet is its low carbohydrate content. It typically allows for 20 to 50 grams of carbs per day, a limit easily surpassed by a meager serving of coconut jam. To give you a clearer picture, coconut jam contains a massive 73.33g of net carbs per 100g. That's enough to push you out of the ketosis state that the keto diet aims to achieve.

But it's not just about carbs. When we take a look at the macro-nutrient composition of coconut jam, you'll find it's mainly made up of carbohydrates and sugars, with minimal amounts of protein or fats. This high carbohydrate content is primarily due to the sugar used in its preparation, which contributes significantly to its sweet taste.

Can Coconut Jam be Incorporated into a Strict Keto Diet?

When it comes to incorporating coconut jam into a strict keto diet, the high net carb content poses a significant hurdle. With the keto diet requiring 20 to 50 grams of carbs per day, even a small serving of coconut jam can potentially take you over this limit.

For instance, let's consider a scenario where you decide to add just a tablespoon of coconut jam to your morning toast. This could easily comprise around 15 grams of net carbs, which is a substantial portion of your daily carb allowance on a keto diet. And if you're being particularly strict with your carb intake, this could very well be the majority of your carb allowance for the day.

Adopting strategies to track your daily carb intake can be particularly helpful in this situation. There are numerous mobile apps and online resources available that allow you to input the foods you consume and calculate their nutrient breakdown. This can help you keep a close eye on your carb intake and ensure that you stay within your daily limits.

Moreover, by tracking your carb intake diligently, you'll quickly realize that incorporating coconut jam into a strict keto diet can make it challenging to maintain the state of ketosis, the metabolic state where the body burns fat for fuel instead of carbohydrates.

Delving into the Carbohydrate Content of Coconut Jam

To truly grasp why coconut jam doesn't fit into a keto diet, we need to dig a bit deeper into its carbohydrate content. As mentioned earlier, coconut jam contains a striking 73.33g of net carbs per 100g. But what does this mean in practical terms? And what are net carbs, exactly?

Firstly, let's address what net carbs are. The term 'net carbs' refers to the amount of carbohydrates that are absorbed by the body. It is calculated by subtracting the grams of fiber (a type of carb that your body doesn't digest) from the total grams of carbohydrates. In the case of coconut jam, the fiber content is negligible, so the net carbs are nearly the same as the total carbs.

Now let's translate the net carbs into actual serving sizes. Suppose you have a tablespoon of coconut jam, which weighs around 20g. Doing the math, that equates to about 15g of net carbs. That's nearly the entire daily carb allowance for someone on a strict keto diet!

What if you decide to have two tablespoons or, better yet, slather it on a piece of toast? That could easily lead to consuming over 30g of net carbs from the coconut jam alone, without considering the carbs from other foods you consume in the day.

Nutritional Snapshot of Coconut Jam

Coconut Jam, a deliciously sweet treat, holds an interesting nutritional profile within a 100g sample. Its primary constituent is carbohydrates, estimated at 73.33g, making it a significant source of energy. In addition to energy-providing carbs, it also contains total fats at 13.33g, with the majority being saturated fatty acids (10.0g). Saturated fats, in moderation, are vital for biological functions like hormone regulation and cellular structure.

Iron, a crucial mineral for oxygen transport in the body and supporting immune health, is also present at 2.4mg per 100g. It’s worth noting that Coconut Jam yields a total caloric value of 400.0kcal, meaning it's a high-energy food and could be a valuable addition to diets requiring a calorie boost.

The nutritional data for 'Coconut Jam' was sourced from the 'COCONUT JAM, COCONUT' profile on the US Department of Agriculture's FoodData Central system, adhering to Cast Iron Keto's editorial and research standards.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 73.33g
Total fats 13.33g
Iron, Fe 2.4mg
Calories 400.0kcal
Fatty acids, total saturated 10.0g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Coconut Jam' was not found in FoodData Central, so nutritional data for 'COCONUT JAM, COCONUT ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Coconut Jam on a Keto Diet

Staying in ketosis, the metabolic state where your body burns fat for energy instead of carbohydrates, is the main goal of a ketogenic diet. Consuming high-carb foods like coconut jam can disrupt this delicate balance and potentially kick your body out of ketosis.

With its high net carb content of 73.33g per 100g, even small amounts of coconut jam could potentially take you to or beyond your daily carb limit, thus jeopardizing your state of ketosis. This is a significant concern for those following a keto diet as achieving and maintaining ketosis is crucial for the diet's effectiveness.

Now, let's look at the other side of the coin. While it's high in carbs, coconut jam also offers certain benefits. It is a good source of essential nutrients such as iron and potassium. It also contains medium-chain triglycerides (MCTs), a type of fat that your body can easily convert into energy. However, these benefits can be outweighed by the high sugar content, particularly if you're following a keto diet or if you have specific health concerns related to sugar intake.

Avoiding Coconut Jam in Your Keto Meal Plan

Given the high net carb content of coconut jam, it's essential to strategize on how best to avoid it in your keto meal plan. Here are a few practical tips to help.

Firstly, become a pro at reading food labels. Scrutinize the nutritional information on your food products carefully to avoid those high in net carbs. Keep in mind, while it may not be labeled as 'coconut jam,' many products use it as a sweetener or flavor enhancer.

Next, be aware of the dishes that commonly have coconut jam. These can include certain pastries, desserts, and even some savory dishes. You'd be surprised how often this sweet spread can sneak its way into seemingly harmless dishes.

Cravings for coconut jam can be one of the biggest challenges to overcome, especially if you're a fan of its tropical, sugary sweetness. To satisfy these cravings, consider reaching for keto-friendly substitutes that offer similar flavors. For instance, unsweetened shredded coconut or coconut-flavored unsweetened almond milk can offer that tropical flavor you're after, without the high net carbs.

Another tip is to get creative with your meals. Often, we lean towards high-carb foods because they're familiar and easy. However, the world of keto cooking can be varied and delicious. With a myriad of low-carb recipes out there, it's possible to create satisfying and flavorful meals that don't rely on high-carb ingredients like coconut jam.

Keto-Compatible Alternatives for Coconut Jam

While coconut jam's high carb content may disqualify it from a keto-friendly diet, that doesn't mean you need to forego all things sweet and tropical. Here are a few keto-compatible alternatives for coconut jam that can nicely fit into your meal plan.

  1. Unsweetened Coconut Butter: Made from pure, ground coconut flesh, unsweetened coconut butter retains a natural sweetness and a creamy texture similar to coconut jam. Importantly, it has a significantly lower net carb content, with only about 6g of net carbs per 100g. You can use it in the same way you'd use coconut jam, from spreading it on keto bread to stirring it into your keto smoothie.
  2. Stevia-Sweetened Coconut Flavored Syrup: This is a great alternative if you're looking for that coconut flavor in a liquid form. Many brands offer coconut flavored syrups sweetened with Stevia, a natural, zero-calorie sweetener. These have virtually no carbs and can be used in a variety of dishes, from topping your keto pancakes to sweetening your keto-friendly beverages.
  3. DIY Keto Coconut Jam: If you're feeling adventurous, you can make your own keto-friendly coconut jam. This typically involves using unsweetened shredded coconut, a keto-friendly sweetener like Erythritol, and a little bit of coconut oil. While it may not taste exactly like traditional coconut jam, it can be a delicious spread with only around 3g of net carbs per tablespoon.

Concluding Thoughts on Coconut Jam and Keto

Throughout this discussion, we've delved into the unique challenges that incorporating coconut jam into a keto diet can pose. The high net carb content of this tropical delicacy, with over 73g of net carbs per 100g, makes it a difficult fit for a diet that requires low carb consumption to maintain a state of ketosis.

While coconut jam does offer some nutritional benefits such as iron, potassium, and medium-chain triglycerides, these positives are largely offset by its high sugar content when considering a keto diet.

Yet, for every challenge, there is a solution. We've explored a range of keto-compatible alternatives to coconut jam, such as unsweetened coconut butter, Stevia-sweetened coconut flavored syrup, and DIY keto-friendly coconut jam. These alternatives provide similar flavors and textures without the high net carb content, offering hope for the sweet tooth on a strict keto diet.

Finally, in addition to exploring these alternatives, there's also value in questioning conventional food pairings. For example, instead of automatically reaching for a sweet spread for your morning toast or pancake, why not consider savory or protein-rich options? An avocado spread or almond butter could provide a delicious and satisfying alternative.

Explore our Is It Keto Knowledge Hub.

Is Dulce De Leche Keto-Friendly
Is Tartar Sauce Keto-Friendly
Is Mint Jelly Keto-Friendly
Are Spreads Keto Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

No, due to its high net carb content, coconut jam is not keto-friendly.

Coconut jam is high in sugar, which translates into a high net carbohydrate content. This can disrupt ketosis, a state essential for a keto diet.