Carbs In › Fruits
Carbs in Coconut
1.7g net carbs per 1 oz (28g)
Keto
Full guide: Is Coconut keto-friendly?
Nutrition Facts
| Nutrient | Per 1 oz (28g) | Per 100g |
|---|---|---|
| Calories | 99 kcal | 354 kcal |
| Total carbs | 4.3g | 15.2g |
| Fiber | 2.5g | 9g |
| Net carbs | 1.7g | 6.2g |
| Sugars | 1.7g | 6.2g |
| Protein | 0.9g | 3.3g |
| Fat | 9.4g | 33.5g |
Is Coconut Keto?
A 1 oz (28g) serving of coconut has 1.7g of net carbs (4.3g total carbs minus 2.5g fiber). That fits easily inside a standard keto budget of 20 to 30g of net carbs per day, so coconut is keto-friendly.
Per 100g, coconut carries 6.2g net carbs, 33.5g fat, and 3.3g protein. You can eat a normal portion without stalling ketosis, though it still counts toward your daily total.
Nutrition data: USDA FoodData Central, Nuts, coconut meat, raw (FDC ID 170169).