Carbs in Coconut Meat Raw (2024)

FAQs

Carbs in Coconut Meat Raw? ›

As a plant, coconut contains a good amount of fiber, potassium and iron. One ounce of unsweetened flaked coconut meat contains 185 calories, 18 grams of fat (more than in one tablespoon of oil), 7 grams of carbohydrate (5 grams are from fiber) and 2 grams of protein.

Therefore, a cup of coconut has about five grams of net carbs. You can enjoy just half a cup to be even more keto-friendly. You can buy an entire coconut and scoop the meat out yourself or buy it dried or canned.

In a 100-gram serving of raw coconut meat, you'll find about 15 grams of carbohydrates, but it's also packed with 9 grams of fiber, which can help reduce the net carb intake to about 6 grams. This makes coconut a great choice for keto, especially when you're looking for ways to add texture and flavor to your dishes.

Coconut Meat Raw (1 cup, shredded) contains 12.2g total carbs, 5g net carbs, 26.8g fat, 2.7g protein, and 283 calories.

Fresh coconut eaten in moderation is a good dietary option for diabetics. In case you don't have fresh coconut, then roughly 28-30 grams of dried coconut is equivalent to a 2-inch square of fresh coconut. Avoid the variety you get from your supermarket's baking section, as it includes added sugar.

Coconut can be a healthy choice for people with diabetes, as it has a low glycemic index (GI) of 51. Coconut is also a good source of fibre, which can help in controlling blood sugar levels. . People with diabetes must aim for at least 25 grams of fibre daily.

Due to higher levels of saturated fat, eating large amounts of coconut can increase cholesterol. However, moderate coconut consumption can actually raise the “good” types of cholesterol, including high-density lipoprotein (HDL). Some people may have an allergic reaction to coconut, including those with nut allergies.

Individuals with elevated cholesterol or a high risk of heart disease should moderate their intake of coconut products due to their high saturated fat content. Despite limited research on the effects of coconut meat on health, coconut should be eaten in moderation as part of a healthy diet.

One cup (80 grams) of fresh, unsweetened coconut contains only 5 grams of sugar, whereas 1 cup (93 grams) of sweetened, shredded coconut packs a whopping 34 grams ( 4 , 33 ). Thus, unsweetened or raw products are healthiest.

Coconut meat contains medium-chain triglycerides (MCTs), which have gained recognition for their potential to support weight loss and heart health. These healthy fats are easily metabolised and provide a quick source of energy, making them a valuable addition to a balanced diet.

What is coconut meat called? ›

Coconut meat is the edible white flesh lining the inside of the coconut endocarp. It's also called the kernel or copra. Coconut meat can be used to create coconut oil, coconut cream, coconut milk, and dried coconut. Of course, you can eat it fresh, too.

Organic Road Shredded Coconut (1 serving) contains 1.5g total carbs, 1.5g net carbs, 13g fat, 1.3g protein, and 133 calories.

However, since it contains between 80% and 90% sucrose (the same as table sugar) in addition to 1 to 2% glucose and 2 to 4% free fructose, it is important to say that it will undoubtedly have an effect on blood glucose, perhaps not as high as table sugar but it may cause a significant elevation.

For patients with kidney disease, coconut is generally found on the “limit” list due to the high potassium content of more traditional coconut products made from the flesh or water (aka shredded coconut or coconut water). There are, however, a few coconut products that can be enjoyed.

The glycemic index for coconut is 51, which is considered to be in the low glycemic index range. This rating means that eating coconut will not cause rapid spikes in blood sugar levels and is a great option for those looking to maintain stable blood sugar levels.

Rich in fiber and MCTs, it may offer a number of benefits, including improved heart health, weight loss, and digestion. Yet, it's high in calories and saturated fat, so you should eat it in moderation. Overall, unsweetened coconut meat makes a great addition to a balanced diet.

If you are looking for a natural, plant-based sweetener to keep your blood glucose and energy levels up, coconut sugar is the ideal choice. Lower chances of a blood sugar spike. Per serving, coconut sugar contains a small amount of inulin, a type of soluble fiber that can make post-meal blood sugar spikes less likely.

Here's What You Need to Know. Coconut flakes, like most coconut products, are low in carbs and high in fat. So, you can safely enjoy coconut flakes on the keto diet.