Is Coconut Keto-Friendly?

Is Coconut Keto-Friendly?

The coconut must be the most versatile fruit there is! Literally, virtually every part of the coconut tree has a use. The coconut water is satisfyingly refreshing. And the meat? It's incredibly healthy and delicious. 

But should you eat coconut when you're on a keto diet? Many keto dieters have been asking this, and this blog post will give you that clear answer you've been looking for. 

Nutritional Content of Coconut

First, let's talk about coconut water. A cup of coconut (approx. 240 ml) contains 45 calories, 9 g of carb (2.6 g dietary fiber and 6 g sugar), 0.5 g of fat, and 1.7 g of protein. 

Meanwhile, 100ml of coconut water yields only 19 calories, 3.7 g of carbs, 0.2 g of fat, and 0.7 g of protein, according to the U.S Department of Agriculture. 

Fresh, shredded coconut meat, on the other hand, is loaded with 283 calories, 10 g of carbs, 7 g of fiber, and 3 g of protein in every cup (80 g).

Aside from these essential macronutrients, coconut meat is also loaded with vitamins and minerals, including manganese, copper, phosphorus, potassium, and iron. 

Lastly, coconut oil carries 862 calories, 0 carbs, and 100 g of fat in every 100 gram-serving. A tablespoon of coconut oil has 117 calories, 14 g of fat, and 0 carbs. 

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Is Coconut Keto-Friendly?


Coconut is generally keto-friendly. Coconut water is refreshingly good and doesn't have too many carbs in it, making it a tasty thirst quencher. 

Coconut meat is also keto-approved and incredibly healthy. You can tuck into a cup of coconut meat and only get around 10 g of carbs, half of the minimum recommended carb limit for the keto dieters. 

This means you can enjoy adding unsweetened desiccated coconut to your favorite keto meals and snacks. It's rich in essential nutrients and is high in fiber. 

However, when it comes to store-bought desiccated coconut, it's essential to check the label.

Some are sweetened and may contain a high amount of carb and sugar, something you'd want to avoid in a keto program.

Coconut oil is very welcome in the ketogenic world! In fact, it can help you get into the state of ketosis. This high-fat tonic is loaded with good fat sources. 

The ideal dose is anywhere from two to three tablespoons of coconut oil a day. 

Health Benefits of Coconut

All three coconut products (meat, water, and oil) boast impressive health benefits.

Coconut Water

Coconut water contains fiber, magnesium, manganese, potassium, and sodium. 

A cup of it yields 10% vitamin C of the recommended daily intake (RDI). 

It also has high antioxidant properties. Drinking coconut water can help fight free radicals, thus prevents your body from entering the state of oxidative stress. 

It has also been found that coconut water can fight diabetes. Studies have seen the potential of coconut water in lowering blood sugar levels. 

Coconut Meat

Scoop the meat out or buy dried coconut. Regardless of how you want to consume it, coconut meat is packed with essential nutrients that we can benefit from. 

study tells us that coconut meat can boost good cholesterol and at the same time, reduce harmful cholesterol levels, which can result in a reduction in the risk of heart disease. 

Coconut meat has also been found to be effective at making you feel full. It burns calories and fats. 

Coconut Oil

Coconut oil, like the meat, can also boost good cholesterol levels. 

It can also help essaymoment control blood sugar levels and lower obesity levels. Coconut oil also fights insulin resistance, an issue that often leads to type-2 diabetes. 

Coconut oil has also been found to protect the liver and aid in curing urinary tract infections (UTI). 

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Final Takeaway


Coconut is keto-friendly. It's a superfood that yields so many nutrients and vitamins without excessive carbs. 

From the water to meat, to oil, coconut is truly a legend. Forget about sodas! Coconut water is an excellent keto-friendly thirst quencher.

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.