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
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
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 (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) 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
- This item contains the nutrients or compounds listed above; evidence for specific health outcomes depends on dose, preparation, and individual context.
- Provides electrolytes like potassium and magnesium helpful on keto
- Versatile across sweet and savory keto recipes
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.