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Is Coconut Keto Friendly?

Mostly Keto Friendly

Answer: Yes, coconut is indeed keto-friendly. Despite its high carbohydrate content, the majority of these carbs come from dietary fiber which is subtracted when calculating net carbs.

Coconuts, a staple in many Malaysian dishes, can be a beneficial part of a keto diet due to the following reasons:

  • High in Healthy Fats: With 33.49g of total fat per 100g, the majority of calories in coconut come from fat, which aligns with the high-fat requirements of a keto diet.
  • Low in Net Carbs: Although coconut has 15.23g of total carbohydrates, 9g of this is dietary fiber. When you subtract the fiber, which doesn’t get absorbed by our body, you’re left with only 6.23g of net carbs.
  • Zero Cholesterol: Coconuts contain no cholesterol, making them a heart-healthy choice for those on a keto diet who are concerned about their cholesterol levels.
  • Moderate in Protein: While keto is a low-carb, high-fat diet, an adequate intake of protein is still essential. Coconut offers 3.33g protein per 100g, contributing to the protein requirement.
  • Rich in Potassium: With 356mg of potassium per 100g, coconut can help meet your daily potassium needs, an essential mineral often lacking in a keto diet.

So, go ahead and enjoy your coconut in moderation as part of your well-planned ketogenic diet!

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories354
  • % Daily Value *
  • Total Fat 33.49g 52%
    • Saturated Fat 29.7g 149%
  • Cholesterol 0mg 0%
  • Sodium 20mg 1%
  • Potassium 356mg 11%
  • Total Carbohydrate 15.23g 6%
    • Dietary Fiber 9g 36%
    • Sugars 6.23g
  • Protein 3.33g 7%

    * 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.

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