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Is Shredded Coconut Keto Friendly?

Moderately Keto Friendly

Answer: Yes, shredded coconut is keto-friendly, however, it should be consumed in moderation due to its relatively high carbohydrate content.

Despite its high fat content, the carbohydrate level in shredded coconut must be noted:

  • High in Fat: With nearly 28g of total fat, shredded coconut is a good source of healthy fats that are essential to the ketogenic diet.
  • Carbohydrate Content: Shredded coconut contains around 52g of carbs per 100g, which is relatively high for a keto diet. However, the 9.9g of dietary fiber it contains can somewhat offset the total net carbs.
  • Sugar Levels: It’s important to be mindful of the sugar content in shredded coconut, which is nearly 37g per 100g. While natural, these sugars can still impact your daily carbohydrate intake on a keto diet.
  • Moderation is Key: Given the carbohydrate content, shredded coconut should be consumed in moderation on a keto diet to avoid going over the daily carb limit.
  • Zero Cholesterol: It’s worth noting that shredded coconut contains 0mg of cholesterol, making it a heart-healthy choice.

So, while shredded coconut is not a low-carb food, it can still fit into a well-planned ketogenic diet when consumed in controlled amounts.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories456
  • % Daily Value *
  • Total Fat 27.99g 44%
    • Saturated Fat 26.4g 132%
  • Cholesterol 0mg 0%
  • Sodium 285mg 12%
  • Potassium 361mg 11%
  • Total Carbohydrate 51.85g 18%
    • Dietary Fiber 9.9g 40%
    • Sugars 36.75g
  • Protein 3.13g 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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