Keto diet is one of the best ways to increase the chances of weight loss. Unfortunately, the famous restrictive eating of more fats and even fewer carbs leaves many confused on whether coconut can be fit to be taken while on the diet.  

To answer this, we have to acknowledge the fact that coconut is very rich in fats and contains only a few carbohydrates. This means that you only need to take in the right amount and you can enjoy the coconut and its many nutrition benefits while on diet. 

Read on to know more about coconut and its contribution to the keto diet:

Coconut Nutrition in Keto Diet Plan


As you all know, the gist of the keto diet plan is to take in a few carbs and send the body in the state of burning fat for energy (ketosis). For you to stay in this state, you just need to consume less than 10% of your carbohydrate intake. Which for most people is less than 20 grams in total per day. With this, you can eat a moderate amount of proteins and a high amount of fats to compensate. 

Most fruits, for instance, come to have a high number of carbs. In a medium-sized apple, for instance, you get 20-25grams of carbs which is the total of your full day allowed intake.

Nevertheless, coconut is a good fit to replace this. Despite the long discussion about their group- whether nut, seed or fruit- they are definitely perfect for keto dieters. And their popularity has been brought about by several reasons:


The major one being their healthy and easily digestible fat that is 92% saturated in the coconut. Generally, you can get 13g of fats from a ½ of shredded coconut meat which means a 2.5g net carbs.

This fat consists of Medium-chain triglycerides (MCTs) which are very easy to digest. The fats don’t need to be broken down to be digested and absorbed. This means that you can get a quick fix of energy from coconut during your keto diet.

Even better, if you have trouble digesting fats or malabsorption issue in general, you will have an easy time with the MCTs.

Coconut is also shown to stave hanger which reduces your chances to reach out for snacks outside your diet plan. The MTCs in the coconut commonly known as Lauric acid lowers the hormone Ghrelin by elevating Ketone production. “Ghrelin is responsible for regulating hunger whereby the more ghrelin produced the hungrier you get: the opposite is true.” 

Additional Benefits of Coconut


It doesn’t matter whether you buy a dried, canned or whole to scoop the meat out yourself, coconut is perfect for keto when you use the right amount. 

Even more from coconut- raw, coconut water, milk or the virgin coconut oil- you can get antioxidant benefits. This is pretty powerful where research shows that the effect to help you remain healthy even under stress. This is awarded to the MCTs and the combination of the antioxidant in the coconut.

Coconut Water As Refreshment on the Keto Diet


Not to confuse with the coconut milk, coconut water is a clear liquid that comes from the center of a green coconut. This naturally refreshing water comes with a sweet and nutty taste. It includes easily digestible carbs inform of sugar and electrolytes. In fact, according to America’s latest health craze, the coconut water includes low calories, not fat or cholesterol and potassium more than that of four bananas. 

Generally, coconut water includes few calories, less sodium, and enough potassium. To make this simpler 100ml coconut water contains:

  • 0.5g total fats
  • 8.9g carbohydrates
  • 6.3g sugar
  • 1.7g protein
  • 252mg sodium
  • 600 mg potassium
  • 2.6g dietary fiber
  • And a total of 46 calories

Generally, there are around 46 calories in a coconut water serving. This might differ if you buy canned or bottled varieties since some brands add sweeteners and flavors to change the nutrition fact in the product. 

Carbs in the Coconut Water

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In a single serving, coconut water can give you up to 9 grams of carbohydrates with over 6 grams of naturally occurring sugar and 2.6-gram fiber in the cup. You get approximately four grams from the saturated fats, 1.8 grams protein with micronutrients like vitamin C (5.8 mg), Vitamin B (0.1 mg), Folate, Thiamin, riboflavin, and pantothenic acid.

According to USDA, coconut water can contribute to 256 Mg sodium of your daily diet which can be subtracted from the recommended 2400 mg/day.

Can You Drink Coconut Water During Keto Diet?


Yes! However, you need to keep in mind that you are supposed to have less than 20g carbohydrate contents for your daily input. This can easily come from vegetables like broccoli and cucumbers, therefore you will have no chance to take in more for the diet to work.

Coming to it, however, you may or may not drink considering the following conditions. First, if your daily intake of carbohydrates is less than 20g, you can drink a max of 200 ml of the water. However, if your daily intake is more, you shouldn’t take in any coconut water.

More to Watch Out on Coconut


Even though coconut and coconut water can play quite great in the keto abstract, it’s not that nice to everyone’s system. For starters, some people can get an intense reaction ranging from skin rashes, digestive upset to even allergic reaction symptoms. 

This can be caused by the following:

SalicylatesCoconut contains salicylates that might be reactive to some people. Although it’s a relatively small dose compared to cosmetics and medication, if you are very sensitive you might get some reactions from it.
AdditivesYou should always watch out for processed coconuts while on a keto diet. For starters, there might be sugar additives which is a big NO during your keto dieting. Also, coconut milk products with carrageenan or guar gum in it might cause reactions or even pose unhealthy to you.
AllergicEven on the keto diet, you don’t need to get allergies from the food you eat. If by any chance you are allergic to coconuts, you should keep away from it and its products. Remember though, coconut is not really a “nut” so if you are allergic to nuts you can eat it just fine.
Digestive ProblemsCoconut oil, in particular, can cause diarrhea if you just do a lot of it all of a sudden. To avoid this problem, you might need to try a small amount and increase your consumption level as you get used to it.


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Coconut doesn’t supply many important micronutrients-vitamins and minerals. However, the fats enhance the absorption of soluble vitamins like A, D, E and K.  

For better results, you can Kickstart Your Ketosis with our MCT Powder Oil. It’s made specifically for those struggling with the keto diet considering its ability to stimulate your body’s fat burning process and keep it primed to burn stored fat and give the extra energy needed.

How many carbs and calories in a banana? Today, Bananas are one of the most widely consumed fruits in the world thanks to their nutritional benefits; grown in at least 107 countries and ranked fourth among the world’s food crops in monetary value bananas are highly fruits used to fuel athletes, lower blood pressure, reduce the risk of cancer and asthma and boost the health of malnourished children.

While sometimes criticized for being high in calories and carbohydrate, they also contain healthy fiber and protein along with a large dose of healthy potassium. From babies to adult, bananas actually make a healthy snack to keep you going.

Healthy Facts About Bananas


All those nutrient and vitamins can do major good for your mind and body. You are snacking toward these benefits every time you eat one:

Source Of Potassium

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  • One medium size of banana has 422 mg potassium this is according to the United State Department of Agriculture.
  • Bananas are famous for their richest quality of potassium.
  • Potassium helps oxygen to get to your cell and also manages blood flow and hydration level in your body.
  • It is a mineral electrolyte, which maintains electricity flowing throughout your body.
  • High intake of potassium also decreases the rate of dying from other causes by 20%.
  • Potassium is valuable in protecting against high blood pressure.
  • It also reduces the threat of heart disease and stroke.

Protect Against Depression and Mood Enhancer

  • Serotonin protects against mood issues such as anxiety and depression.
  • Bananas have high levels of tryptophan which enhances our mood when our body converts tryptophan into serotonin.
  • The study indicates that tryptophan performs a vital role in boosting your mood and preserving memory.
  • Banana also contains vitamin B6, which assist you to get better sleep.
  • Good for bone health
  • Banana is not the rich source of calcium but it contains other vita nutrients that require good bone health.

Carbs in Bananas


The amount of carbohydrate in a banana will vary with the large of the fruit as you can expect 15 grams effective carbohydrate for 0.5 cups of sliced bananas. This portion also offers 9 grams of sugar, 2 grams of fiber and other 67 calories.

It’s vital to know the carb count in bananas since most we buy are large. One large banana 8 to 9 inches long will have 31 grams effective carbohydrate, 17 grams of sugar, 3.5 grams of fibers and 121 calories.

Even though a banana provides about 14 grams of sugar, it is a low glycemic food. A medium banana has an estimated glycemic load of 10 and a 0.5 cup of sliced bananas is about 6. As they ripen, banana converts starch to sugar. This means that the riper the bananas are, the more sugar they contain. If you are watching your sugar intake keep this in mind.

Is There More Resistant Starch in Unripe (Green) Bananas?


The main nutrient in bananas is carbs which change drastically during ripening. Unripe bananas contain a high level of starch with and some starch is resistant starch.  Yellow banana contains much less resistant starch than green ones since the starch in a banana is converted to sugar during ripening. In fact, the resistant starch content of a fully ripe banana is less than 1%.

Resistant starch is a type of indigestible cobs that escape digestion and function like fiber in the body. It feeds friendly gut bacteria when it reaches the colon undigested. When the bacteria digest resistant stanches, they form gases and short-chain fatty acids (SCFA) which are vital for digestive health.

About 95% of these SCFA is then rapidly absorbed by the cells in the colon and used by the body for energy. 

So although resistant starches will not yield as many calories as regular carbs during digestion, they may be transformed into SCFA that provide calories later.    

Pros of Carbs

  • They elevate your metabolic rate if eaten at the right time. A diet low in carbs will slow down metabolism hence slower fat loss.
  • They provide energy. You need carbs to function optimally.
  • They protect muscles. When the body lacks carbs it breaks down the muscle tissue for fuel. This slows down fat loss.
  • Carbs raise insulin levels. This help with muscle building that accelerates fat loss.

Cons of Carbs


When carbs are consumed in excess over a prolonged period, you will have insulin insensitivity, will gain weight, become obese, etc. Many negative consequences arise from excessive carb consumption.

  • Carbs spike blood sugar and insulin levels. These results in weight gain and create a situation in the body that inhibits fat loss.
  • 1 gram of carb retains 4 grams of water. Too much carb consumption will leave you feeling and looking bloated.
  • Lastly, unhealthy carbs cause a host of other health-related problems ranging from high cholesterol to immune system issues.

Calories in Bananas

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A medium banana is about 7 to 8 inches long with 105 calories. Many of the bananas that you find in the grocery store locally are larger than that. Since you probably don’t get out a tape measure for your fruit, a safe estimate is that the average banana contains 90 to 120 calories, depending on its size.

Many dieters eat half a banana keep their calories count in control and to stay on the safe side. Half a banana would only provide 45 to 6o calories. However, bananas don’t keep well after they are peeled, so the other half often goes to waste, though there are ways around that.

Pros Of Calories

  • Weight change is ultimately about calorie balance as when you are eating out, you will need to go somewhere that has calorie counts for everything on the menu, or at least the dish you will be eating.
  • You learn to estimate calories if you spend enough time at the gym lifting weights, you get pretty good at estimating how the heavy object is thanks to eating bananas.
  • You learn to eat mindfully, beyond getting good at calories estimation; counting calories build the habit of being more aware of what you are putting into your mouth.

Cons Of Calories

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  • Even if you do everything right it is often hard to count calories accurately because restaurant calorie counts are not always that accurate. Consumer report shows that calorie count for some dish is off by more than 20% and many more are off by more than 10 %.
  • It is a lot of work as long as you eat packaged foods with a calorie label as you should know exactly what portion of calorie in the package, you are consuming.

How Many Carbs And Calories are in a Banana?

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Depending on the portion and size, here is the amount of carbs and calories in a banana:

  • An extra small banana that is less than 6 inches and weighing 81g will offer 19 carbs and 72 calories.
  • A small banana between 6 to 7 inches and 101g heavy has 23 carbs and 90 calories.
  • A medium-sized banana between 7 to 8 inches long and weighing 118g will give you 27 carbs and 105 calories.
  • Large banana between 8 to 9 inches and weighing 136g provide 31 carbs and 121 calories each.    
  • Extra-large banana with 9 or more inches long and weighing about 152g will offer 35 carbs and 135 calories each.
  • One cup of sliced bananas weighing 150 grams has 34.2 carbs and 134 calories.
  • A cup of mashed bananas, 225g has 51.3 carbs and 200 calories.

Healthy Ways To Eat Bananas

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You can make many delicious recipes by using a banana. This will help you add a banana in your diet and gaining the required calories and carbs for an energy-packed day. Some of them are here:


Mango Banana Waffle

It is a healthy recipe which is made by using waffle and stuffed with sliced banana and mangoes. Spread some caramel and enjoy it to your taste.


Special Banana Nut Bread


It is a kind of muffin added with banana and your favorite nut in it. Bake it till a golden brown hue.


Banana Cheesecake


This is the best recipe to use ripen banana, bake a lovely crusty cheesecake and top it with sliced banana.


Banana and Berry Smoothie


Take one banana and some berries, add a spoon of honey and blend the mixture. Garnish it with some nuts to give it crunchy touch.


Banana Bread


The smell of freshly baked bread with mashed banana on the top can never be beaten with any other dish. It is tasty and filling too.



Bananas are the fruit which is used in the ripe form. A regular average banana can provide you with approximately 30 carbs and 100 calories.  It is a good substitute for carbs content if you are on a diet plan. It has many benefits starting from improved digestion, boosting energy, mental and physical fitness to good heart health.

Bananas are fruits that satisfy you and help you lose weight too keeping a check on your craving due to its fiber content. 

However, it is extremely vital to note that if you experience some allergic reactions after them, consider seeking professional medical advice.