Answer: Yes, coconut juice can be considered keto-friendly, but in moderation. With its relatively low carbohydrate content, it can be included in a keto diet, but portion control is key.
Despite being a delicious tropical beverage, coconut juice should be consumed mindfully on a ketogenic diet:
- Low Carbohydrate Content: Coconut juice contains 3.71g of carbohydrates per 100g, which is quite low compared to many other fruits and beverages. However, to maintain a state of ketosis, individuals typically need to consume less than 50g of carbohydrates per day.
- Contains Dietary Fiber: The presence of 1.1g of dietary fiber in coconut juice helps to balance out its net carbohydrate content. Dietary fiber is a carbohydrate that the body can’t digest, and therefore doesn’t count towards your daily net carbs.
- Low in Calories and Fat: At just 19 kcal and 0.2g of fat per 100g, coconut juice is a low-calorie and low-fat option. However, remember that a keto diet is a high-fat diet, so don’t rely on coconut juice as a primary source of fat.
- Natural Sugars Present: The sugars present in coconut juice (2.61g per 100g) are natural sugars. Although natural sugars are better than processed ones, they still contribute to the total carbohydrate count, which needs to be low on a keto diet.
- High in Potassium: Coconut juice is a great source of potassium, with 250mg per 100g. This can help to offset the electrolyte imbalance often caused by a ketogenic diet.
Remember, while coconut juice can be a suitable addition to a keto diet, it should be consumed in moderation due to its carbohydrate content. Always consider your personal daily carb limit and adjust your intake accordingly.
- Amount Per ServingCalories19
- % Daily Value *
- Total Fat
- Saturated Fat 0.18g 1%
- Cholesterol 0mg 0%
- Sodium 105mg 5%
- Potassium 250mg 8%
- Total Carbohydrate
- Dietary Fiber 1.1g 5%
- Sugars 2.61g
- Protein 0.72g 2%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.