Is Coconut Meat Keto?

Tropical
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.

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YOUR PORTION

How much are you having?

Scale the published reference values to your portion.

Per 100 g (as listed by source). USDA FoodData Central.

How this is calculated

total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.

Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.

6.2gnet carbs in your portion

Total carbs
15.2g
Fiber
9g
Protein
3.3g
Fat
33.5g
Calories
354
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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 (100 g)6.2g
  • Protein (100 g)3.3g
  • Fat (100 g)33.5g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100 g (as listed by source)

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

Source: USDA FoodData Central reference record

Source fit: generic reference; variety, brand, or preparation may differ

Net-carb calculation: total carbohydrate - fiber

This USDA reference record is shared by related entries; variety, brand, or preparation may differ.

Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.

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
  • This item contains the nutrients or compounds listed above; evidence for specific health outcomes depends on dose, preparation, and individual context.
  • Versatile across sweet and savory dishes, smoothies, and desserts
  • Dietary fat can aid absorption of fat-soluble vitamins

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.

SMOOTHIE ADDITION

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

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