Is Coconut, Shredded Keto?

Tree Nuts
Coconut, Shredded sticker illustration
KETO VERDICTYES

Unsweetened shredded coconut is keto-friendly. ~7–8g net carbs per 100g with very high fat (MCT-rich) makes it great for texture and flavor—best used as a topping or mix-in.

Unsweetened shredded coconut is keto-friendly. ~7–8g net carbs per 100g with very high fat (MCT-rich) makes it great for texture and flavor—best used as a topping or mix-in.

  • Net carbs (100g)7.4g
  • Protein (100g)7g
  • Fat (100g)65g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
7.4g
Total Carbs
24g
Fiber
16g
Protein
7g
Fat
65g
Calories
660

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Moderate net carbs (~7–8g/100g) with very high fat support ketosis when portioned
  • MCT-containing fats (incl. lauric acid) are efficiently used for energy
  • High fiber (~16g/100g) adds fullness and helps blunt glycemic impact
  • Naturally low in sugar when unsweetened
  • Adds crunch and richness to keto baking, bowls, and salads
  • Versatile in both sweet and savory dishes

HEALTH BENEFITS

  • Provides lauric acid and other medium-chain fats for steady energy
  • Good source of manganese, copper, and selenium
  • Prebiotic fiber supports digestive health and satiety
  • Polyphenols contribute antioxidant support
  • Energy-dense fats can help maintain intake on keto
  • May aid cognitive energy via ketone availability from MCTs

PREPARATION SUGGESTIONS

KETO GRANOLA

Mix shredded coconut with nuts, seeds, melted coconut-oil, and sweetener; toast until golden for a crunchy low-carb cereal.

COCONUT–ALMOND BAKE

Combine with almond-flour (about 1:2 coconut:almond) to add chew and tropical flavor to cookies or bars.

FAT BOMBS

Stir into cream cheese or coconut-butter with cocoa powder and sweetener; chill into bite-sized treats.

SAVORY CRUNCH

Toss with curry powder and sea salt, then toast lightly for a salad or soup topping.

SMOOTHIE ADDITION

Add 2–3 tbsp to smoothies for creaminess and MCTs; pair with almond-milk-unsweetened.

COCONUT MACAROONS

Bind shredded coconut with egg white and sweetener, then bake into chewy, keto-friendly cookies.

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