Carbs in Coconut
Full guide: Is Coconut keto-friendly?
Nutrition Facts
| Nutrient | Per 1 oz (28g) | Per 100g |
|---|---|---|
| Calories | 99 kcal | 354 kcal |
| Total carbs | 4.3g | 15.2g |
| Fiber | 2.5g | 9g |
| Net carbs | 1.7g | 6.2g |
| Sugars | 1.7g | 6.2g |
| Protein | 0.9g | 3.3g |
| Fat | 9.4g | 33.5g |
Is Coconut Keto?
A 1 oz (28g) serving of coconut has 1.7g net carbs (4.3g total carbs minus 2.5g fiber). Whether it fits your plan depends on your portion and the rest of your daily carbohydrate intake.
Per 100g, coconut provides 6.2g net carbs, 33.5g fat, and 3.3g protein. Use the portion calculator below to compare equal weights and see what fits the food budget you choose.
Compare portions
Coconut
6.2g net carbs in 100g
15.2g total carbs · 9g fiber · 3.3g protein · 354 kcal
About 80g uses your 5g net-carb budget.
Nuts, coconut meat, raw
USDA source · Food guideStrawberries
5.7g net carbs in 100g
7.7g total carbs · 2g fiber · 0.7g protein · 32 kcal
About 87g uses your 5g net-carb budget.
Strawberries, raw
USDA source · Food guideEqual weights make comparisons fair. Values are estimates from USDA entries; preparation and brand can change nutrition. Raw and cooked weights are not interchangeable.
Nutrition data: USDA FoodData Central, Nuts, coconut meat, raw (FDC ID 170169).