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Is Coconut Sugar Keto-Friendly?

Coconut Sugar on a kitchen counter

Is Coconut Sugar Keto-Friendly? The short answer is no.

The considerable carb content of Coconut Sugar makes it incompatible with a ketogenic diet, a nutritional plan that prioritizes low carb intake.

But why exactly is Coconut Sugar not suitable for a keto diet? And if you love Coconut Sugar, how can you find viable substitutes that won't disrupt your keto lifestyle?


  • No, Coconut Sugar is not keto-friendly due to its high carbohydrate content.
  • Consuming Coconut Sugar can disrupt ketosis, the metabolic state central to the ketogenic diet.
  • Despite its nutritional benefits like potassium and calcium, the high carb count of Coconut Sugar overshadows these advantages, making it unsuitable for a keto diet.

Is Coconut Sugar Keto-Friendly?

When it comes to determining the keto-friendliness of a food item, the answer is often found in its net carbs content. In this case, the question arises, is coconut sugar keto-friendly? Based on its nutritional profile, the straightforward answer is, no, it is not.

Delving into the specifics of why coconut sugar does not qualify as keto-friendly, it's essential to look at its carbohydrate content. In every 100g of coconut sugar, there is a substantial amount of 100.0g carbs, making it unsuitable for a restrictive keto diet that requires low carbohydrate intake.

Can You Have Coconut Sugar On a Strict Keto Diet?

On a strict keto diet, the daily net carb intake is kept to a minimum, typically below 20g. In such a nutritional regimen, it is crucial to choose food items that contribute minimally to this carb count. Given the carbohydrate content of coconut sugar, it is clear that it does not fit within this dietary framework.

Coconut sugar, with its 2.0g net carbs per 2g serving, can significantly impact the daily carb allowance even in small quantities. This makes it unsuitable for those adhering to a strict keto diet.

Some individuals follow a less strict low-carb lifestyle, allowing for a slightly higher daily net carb intake, typically between 30-50g. Even in this more lenient approach, the inclusion of coconut sugar should be avoided as it can quickly consume a substantial portion of the daily carb allowance.

Carbs In Coconut Sugar

Taking a closer look at the carbohydrate content of coconut sugar, it becomes evident why it's not classified as a keto-friendly food. In every 100g of coconut sugar, there is a whopping 100.0g of carbohydrates. This high carb content is also apparent when we consider a typical serving size of about 2g, which provides 2.0g of net carbs. These values highlight the significant impact that even small amounts of coconut sugar can have on daily carb intake.

In the context of dietary choices, the glycemic index (GI) is an important factor to consider. The GI is a ranking system for carbohydrates in foods, based on how they impact blood sugar levels. Foods with a high GI cause a more significant rise in blood sugar levels, whereas foods with a low GI cause a more gradual increase.

Coconut Sugar Nutrition Facts

Coconut sugar, derived from the sap of the coconut palm tree, offers an array of nutritional content. When we break it down for a 100g portion, it's fascinating to see the numbers that make up this sweet delight.

At the top of the list, coconut sugar is composed mainly of carbohydrates, with a whopping 100g present in every 100g serving. So, it's important to remember that when you're using coconut sugar, you're essentially adding pure carbohydrates to your meal or beverage.

In addition to the hefty carbohydrate content, coconut sugar also contains 375.0kcal of energy, making it a high-energy food source. This energy, or calorie content, is a crucial factor to consider when integrating coconut sugar into your diet.

Moving onto the micronutrients, coconut sugar is a surprising source of essential minerals. It contains 125.0mg of sodium per 100g. Sodium is necessary for your body to function, playing a crucial role in nerve and muscle function, as well as maintaining the balance of fluids in your body.

Additionally, coconut sugar contains a respectable amount of potassium, with 875.0mg per 100g. Potassium is known for its role in maintaining heart and kidney function, and it also helps to regulate blood pressure. This mineral is a vital part of many body processes and having it in your diet through coconut sugar is a plus.

Finally, the presence of calcium in coconut sugar is noteworthy, with 375.0mg identified in every 100g. This mineral is well-known for its role in supporting bone health. However, it also plays a part in heart, muscle, and nerve functions.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 100.0g
Sodium, Na 125.0mg
Potassium, K 875.0mg
Calcium, Ca 375.0mg
Calories 375.0kcal
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Coconut Sugar on a Keto Diet

Maintaining a state of ketosis, where the body is primarily burning fats instead of glucose for energy, can be challenging when coconut sugar is a part of the diet. Given its high carbohydrate content, consuming coconut sugar can easily disrupt ketosis and impede the benefits of a ketogenic diet.

Despite these drawbacks, coconut sugar does possess some nutritional attributes. It contains notable amounts of potassium and calcium, essential minerals that support various bodily functions such as muscle coordination and bone health. However, these benefits should be weighed against the high carb content of coconut sugar when considering its inclusion in any diet, particularly a low-carb or keto regimen.

Keto-Compatible Alternatives for Coconut Sugar

  1. Stevia: This plant-derived sweetener is a popular choice among those following a ketogenic diet. It has negligible calories and carbs, making it a keto-friendly alternative to coconut sugar. Stevia can be used in a variety of recipes, such as in baking or for sweetening beverages, without disrupting ketosis.
  2. Erythritol: A type of sugar alcohol with a taste similar to sugar, erythritol contains only about 5% of the calories of sugar yet delivers a sweet punch. It's a good replacement for coconut sugar in baking recipes because it heats well and provides a similar texture.
  3. Monk Fruit Sweetener: This is another natural, low-glycemic sweetener that is keto-approved. Monk fruit sweetener, like coconut sugar, contains fructose and glucose, but because these are not absorbed into the bloodstream, the sweetener does not raise blood sugar levels.
  4. Xylitol: While it's slightly higher in carbs than the other options, xylitol is still a viable alternative to coconut sugar for those on a keto diet. It can be used in baking or cooking where a smooth texture is needed.

Concluding Thoughts on Coconut Sugar and Keto

As we've explored throughout this discussion, coconut sugar and the ketogenic diet are not the best of friends. Coconut sugar, due to its high carbohydrate content, can be a roadblock for those striving to maintain ketosis, a state where the body burns fat for fuel instead of carbs.

While coconut sugar does offer some nutritional benefits such as potassium and calcium, these are overshadowed by the hefty carb count, which makes it unsuitable for a low-carb or ketogenic lifestyle. Furthermore, despite its low glycemic index, it still poses a challenge to maintaining the strict carb limits set by a ketogenic diet.

For those adhering to a ketogenic diet, there are numerous sugar alternatives that can provide the sweetness you crave while keeping your carb count in check. Stevia, erythritol, monk fruit sweetener, and xylitol are just a few options you can experiment with in your recipes.

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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.

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Frequently Asked Questions

No, due to its high carbohydrate content, Coconut Sugar is not keto-friendly.

Consuming Coconut Sugar can increase your daily carbohydrate intake beyond the limits set by a ketogenic diet, thereby disrupting ketosis.