Is Coconut Meat Keto?

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Coconut Meat sticker illustration
KETO VERDICTYES

Coconut meat is keto-friendly with ~6.2g net carbs and ~33.5g fat per 100g. Its MCT-rich fats and fiber make it a satisfying, versatile choice for snacking, baking, and cooking.

Coconut meat is keto-friendly with ~6.2g net carbs and ~33.5g fat per 100g. Its MCT-rich fats and fiber make it a satisfying, versatile choice for snacking, baking, and cooking.

  • Net carbs (100g)6.2g
  • Protein (100g)3.3g
  • Fat (100g)33.5g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
6.2g
Total Carbs
15.2g
Fiber
9g
Protein
3.3g
Fat
33.5g
Calories
354

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Moderate net carbs (~6g/100g) can fit strict keto with mindful portions
  • High fat (~33.5g/100g) supports ketosis and satiety
  • MCT-containing fats (incl. lauric acid) are efficiently used for energy
  • 9g fiber/100g helps moderate glycemic impact and supports digestion
  • Versatile across sweet and savory dishes, smoothies, and desserts
  • Dietary fat can aid absorption of fat-soluble vitamins

HEALTH BENEFITS

  • Lauric acid may offer antimicrobial and anti-inflammatory support
  • Manganese-rich for enzyme function and bone health
  • Fiber promotes digestive health and fullness
  • Phenolic antioxidants provide anti-inflammatory benefits
  • Fatty acid profile can align with heart-healthy keto patterns
  • Copper contributes to immune function and iron metabolism

PREPARATION SUGGESTIONS

SHREDDED COCONUT SNACK

Toast unsweetened shredded coconut in a dry pan 3–4 minutes until golden; sprinkle on curry or salads for crunch.

COCONUT FLOUR BAKING

Use desiccated coconut or coconut flour in keto bakes (adjust liquids/eggs for moisture).

COCONUT MACAROONS

Mix shredded coconut with egg whites, a keto sweetener, and vanilla for chewy, satisfying macaroons.

THAI CURRY BASE

Blend into or pair with coconut-milk-full-fat and curry paste for rich, keto-friendly curries.

SMOOTHIE ADDITION

Blend fresh or dried coconut meat with heavy-cream and a keto sweetener for a creamy, low-carb smoothie.

ENERGY BALLS

Combine shredded coconut with almond-butter, coconut-oil, and sweetener; chill into no-bake bites.

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