Can you eat coconut on a keto diet?

In this short article, we will provide an answer to the question, “Can you eat coconut on a keto diet?” with an in-depth analysis of the ketogenic diet, some characteristics of coconuts, and the benefits of eating coconuts on a ketogenic diet. 

Can you eat coconut on a keto diet?

Yes, you can eat coconut on a keto diet. Coconuts are keto-friendly as they have a good amount of healthy fats. In addition, coconuts are minimally processed and do not contain any harmful ingredients. However, the key is to consume in moderate amounts as it has a fair amount of carbohydrates.

What is a keto diet?

The keto diet is a truly low carbohydrate and high-fat diet that has many characteristics in common with the Atkins and low carb diets.

A ketogenic diet involves considerably decreasing carbohydrate consumption and substituting it with fat. This reduction in carbohydrates sets your body into a metabolic phase termed ketosis.

When this happens, the body becomes extra proficient at burning fat for energy. It also transforms fat into ketones in the liver, which can give energy to the brain.

Ketogenic diets can cause notable reductions in blood glucose and insulin levels. This, together with the increased ketone levels, has various health benefits.

Some characteristics of coconuts 

Coconuts have a moderate amount of net carbohydrates

Coconuts contain 6.23 g of total carbohydrates in each 100 g serving. Therefore, you should keep a check on its serving size.

It is necessary to restrict coconut consumption so you do not surpass the 20 g to 30 g daily net carbohydrate intake.

Coconuts are rich in nutrients

Coconuts contain a good amount of beneficial nutrients including protein, B vitamins, and some other minerals including manganese, which is required for bone health and the metabolism of cholesterol, protein, and carbohydrates. 

Coconuts are an excellent source of healthy fats

Coconuts are a great source of healthy fats as they are a nutrient-dense whole food, which is highly suitable for keto dieters. 

It is essential to consume fats from healthy and good sources so the body can burn clean fuel during ketosis.

Coconuts are a whole food

Whole foods are full of nutrients and should be added to a healthy ketogenic diet. Eating whole foods lessens the risk of various types of cancer, heart diseases, and also type 2 diabetes.

You can easily lose weight and also enhance overall health by consuming mostly low-carbohydrate whole foods on a ketogenic diet.

Coconuts are minimally processed

Coconuts are minimally processed and do not contain any of the harmful ingredients such as non-keto sweeteners, highly processed oils, and food additives.

It is important to keep a check on all the ingredients of the food you are consuming to reduce weight healthily while on a ketogenic diet.

Coconuts offer a good cholesterol increase

Coconuts, particularly, coconut oil is good at boosting levels of High-Density Lipoprotein or good cholesterol, but be mindful of serving size, as it also has some levels of bad cholesterol.

Coconuts have strong antioxidant properties

Coconuts contain phenolic compounds like gallic acid and caffeic acid that help to protect cells from oxidative damage. 

The polyphenols in coconut may prevent the oxidation of bad cholesterol, reducing the risk of the formation of arterial plaques which are known to increase the risk of heart diseases.

Blood Sugar Control

Coconuts, particularly, coconut oil has low amounts of carbohydrates but is rich in fat and fibres, so it may help to regulate blood sugar levels. The high fibre contents of coconuts can help to slow digestion and increase insulin resistance and blood sugar levels.

Easy to Incorporate Coconut on Keto

Coconuts are easy to incorporate into a ketogenic diet. The meaty composition and flavour of shaved coconut is a good addition to delicious ketogenic recipes, for instance, fish stews or bakes. 

Shredded coconut is great for baking and adds a tinge of natural freshness to ketogenic muffins and cookies. Sprinkling raw coconut gives texture and taste to ketogenic granola or oatmeal. Mix raw coconut or finely shredded coconut into a delicious ketogenic pudding and yoghurt.

Coconut powder is yet another gluten-free and paleo- and keto-friendly choice, often used in baking as an alternative for wheat flour. Just know that it will not rise as compared to wheat flour and consumes more liquid in comparison to other types of flour. 

Moreover, Coconut oil is a delicious heat-stable fat that is ideal for sauteing, baking, or roasting.

Other FAQs about Coconut that you may be interested in.

Can you eat raw coconut?

How long does coconut cream last in fridge?

Can you heat coconut milk for coffee?


In this short article, we have provided an answer to the question, “Can you eat coconut on a keto diet?” with an in-depth analysis of the ketogenic diet, some characteristics of coconuts, and the benefits of eating coconuts on a ketogenic diet. 


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.