Is Coconut Keto? How Many Carbs Does Coconut Water Have?

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

Thailand, Koh Lanta, woman's hand holding fresh coconut

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.