Is Coconut Sugar Keto? Coconut Sugar On A Keto Diet

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If you’re following a keto diet, you should pay attention to your low-carb sweeteners. So today, we are talking about coconut sugar. Is coconut sugar keto? How many carbs are in coconut sugar? And what are the best substitutes for coconut sugar?

Is Coconut Sugar Keto?

Read the following guide to find out the if the coconut sugar is keto and how many carbs are in coconut sugar.

Coconut sugar is increasing in popularity as many people claim it is a healthy alternative to regular while table sugar. But the truth about this type of sugar is not fully discovered, and excessive consumption can contribute to various health conditions. 

What Is Coconut Sugar?

This type of sugar comes from processing sap or nectar that circulates through the coconut tree, like maple syrup. Today’s producers make granulated coconut sugar, allowing the nectar to dry and crystallize. The pieces obtained are subsequently broken, obtaining the granules most people recognize.

Coconut sugar has a texture similar to brown sugar. Therefore, some people may confuse coconut sugar with palm sugar. Even though the production process is similar, palm sugar comes from processing another type of tree.

Is Coconut Sugar Keto?

No, coconut sugar is not considered keto-friendly as it is super high in carbohydrates. Even though coconut sugar is a natural sweetener, one tablespoon of coconut sugar contains approximately 12 grams of carbohydrates, which increases blood sugar levels and may interfere with the metabolic state of ketosis.

How Does It Taste?

Coconut sugar, surprisingly, tastes nothing like coconut fruit. Instead, the flavor is more similar to that of light caramel. In addition, coconut sugar has a light brown tint with a texture comparable to brown sugar.

Is Coconut Sugar Keto

Nutrition Facts For Coconut Sugar

One tsp of coconut sugar (4g) provides

  • Calories:15
  • Total Fat: 0g
  • Sodium: 0g
  • Carbohydrate: 4g
  • Fiber: 0g
  • Sugar: 4g
  • Protein: 0 g

Best Substitutes For Coconut Sugar

Even if coconut sugar isn’t keto-friendly, there are many other low-carb sugar alternatives great for a keto diet.

  1. Erythritol – Erythritol is a sugar alcohol, a naturally occurring class of molecules that mimic the taste of sugar by triggering the sweet taste receptors on your tongue.
  2. Monk Fruit – Monk fruit is a natural sweetener derived from a southern Chinese shrub. It contains natural sweets and known antioxidant chemicals responsible for most of the fruit’s sweetness.
  3. Stevia – Unlike regular sugar, stevia has been shown in studies to help lower blood sugar levels.
  4. Allulose – low in calories and carbohydrates, allulose is a rare natural sugar that tastes similar to regular white sugar but doesn’t affect blood sugar levels and has only 10% of the calories of regular sugar.
  5. Xylitol: Xylitol is another sugar alcohol that is commonly used as a sugar substitute in keto desserts. It has fewer calories than sugar and does not raise blood sugar levels, but it can cause digestive issues in some people if consumed in large amounts.

There is one exception where I used coconut sugar in keto recipes, and that’s yeast-proofing. Yeast usually needs sugar to ferment, but don’t worry; the sugar is consumed by the yeast, and there is no added sugar left behind. His is particularly relevant for Keto Hot Cross Buns or Keto Pretzels, which can be made using coconut sugar without affecting their keto-friendliness.


While coconut sugar is not a great alternative for those following a keto diet, there are many other low-carb sweeteners that can be easily used instead of regular sugar.


Ioana is a food and travel lover. Her greatest passion is developing mouthwatering recipes that are comforting, easy to make, and budget friendly! She firmly believes that cooking should be fun! About me...

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Hello! My name is Ioana Borcea, and I'm here to provide you with mouthwatering recipes. This blog is all about sharing my favorite tested easy to make, delicious low-carb & keto, nutrient-dense recipes.

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