Is Coconut Meat (Raw) Keto?

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Coconut Meat (Raw) sticker illustration
KETO VERDICTYES

Raw coconut meat is keto-friendly: ~6.2g net carbs and ~33.5g fat per 100g. Fiber and MCT-rich fats support ketosis—great in measured portions.

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YOUR PORTION

How much are you having?

Per 100 g (as listed by source). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

6.2gnet carbs in your portion

Total carbs
15.2g
Fiber
9g
Protein
3.3g
Fat
33.5g
Calories
354
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The 100 g reference amount provides 6.2g net carbs and can fit common keto portions.

  • Net carbs (100 g)6.2g
  • Protein (100 g)3.3g
  • Fat (100 g)33.5g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100 g (as listed by source)

Net Carbs
6.2g
Total Carbs
15.2g
Fiber
9g
Protein
3.3g
Fat
33.5g
Calories
354

Source: USDA FoodData Central reference record

Source fit: generic reference; variety, brand, or preparation may differ

Net-carb calculation: total carbohydrate - fiber

This USDA reference record is shared by related entries; variety, brand, or preparation may differ.

Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.

WHY IT'S KETO-FRIENDLY

  • Moderate net carbs (~6g/100g) fit within keto when portioned
  • High fat (33.5g/100g) boosts satiety and supports ketosis
  • Contains medium-chain fats (notably lauric acid) used efficiently for energy
  • This item contains the nutrients or compounds listed above; evidence for specific health outcomes depends on dose, preparation, and individual context.
  • Provides electrolytes like potassium and magnesium helpful on keto
  • Versatile across sweet and savory keto recipes

PREPARATION SUGGESTIONS

FRESH COCONUT CHUNKS

Cut into bite-sized pieces for a naturally sweet, satisfying keto snack straight from the shell.

COCONUT CREAM BASE

Blend meat with a little water into a thick cream for curries, smoothies, or low-carb desserts.

SHREDDED ADDITION

Grate and fold into keto granola or chia puddings; sprinkle over desserts for texture.

COCONUT CHIPS

Slice thin, toss with Coconut Oil and sea salt, then bake at 325°F (165°C) until golden.

THAI CURRY ADDITION

Dice and add to keto curries for authentic texture and deeper coconut flavor.

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