KETO VERDICTYES
Raw coconut meat is keto-friendly: ~6.2g net carbs and ~33.5g fat per 100g. Fiber and MCT-rich fats support ketosis—great in measured portions.
Is Coconut Meat (Raw) Keto?
Other
Raw coconut meat is keto-friendly: ~6.2g net carbs and ~33.5g fat per 100g. Fiber and MCT-rich fats support ketosis—great in measured portions.
- 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) fit within keto when portioned
- High fat (33.5g/100g) boosts satiety and supports ketosis
- Contains medium-chain fats (notably lauric acid) used efficiently for energy
- Solid fiber (9g/100g) helps moderate glycemic impact
- Provides electrolytes like potassium and magnesium helpful on keto
- Versatile across sweet and savory keto recipes
HEALTH BENEFITS
- Lauric acid and other MCT-like fats may support antimicrobial defenses
- May aid energy and metabolic efficiency during ketosis
- Rich in manganese for enzyme and bone health
- Phenolic antioxidants offer anti-inflammatory support
- Fatty acid profile can be compatible with heart-healthy keto patterns
- Copper contributes to immune function and iron metabolism
PREPARATION SUGGESTIONS
FRESH COCONUT CHUNKS
Cut into bite-sized pieces for a naturally sweet, satisfying keto snack straight from the shell.
COCONUT CREAM BASE
Blend meat with a little water into a thick cream for curries, smoothies, or low-carb desserts.
SHREDDED ADDITION
Grate and fold into keto granola or chia puddings; sprinkle over desserts for texture.
SMOOTHIE BOOSTER
Blend with almond-milk-unsweetened, spinach, and protein powder for a creamy, tropical shake.
COCONUT CHIPS
Slice thin, toss with coconut-oil and sea salt, then bake at 325°F (165°C) until golden.
THAI CURRY ADDITION
Dice and add to keto curries for authentic texture and deeper coconut flavor.