Carbs in Coconut
How many carbs are in coconut?
Coconut has 38g net carbs per 100g — 44g total carbs minus 6g fiber — plus 8g protein, 28g fat, and 420 calories. At this carb count, coconut is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per per 100 g, sourced from Open Food Facts; net carbs are computed by CarbMeNot.
Keeping an eye on carbs in coconut?
Coconut runs higher in carbs, so portions matter. CarbMeNot tracks every gram from a photo, so you stay under your daily limit without the math.
Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is coconut keto-friendly?
Coconut is generally not keto-friendly. It has 38g net carbs per 100g (44g total carbs − 6g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 100 g (3.5 oz) | 38g | 44g | 8g | 420 |
| 1 oz (28 g) | 10.6g | 12.3g | 2.2g | 118 |
How many calories are in coconut?
Coconut has 420 calories per 100g. That's alongside 8g protein, 28g fat, and 38g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 420 |
| Total carbs | 44g |
| Net carbs | 38g |
| Fiber | 6g |
| Sugar | 34g |
| Sugar alcohols | 0g |
| Protein | 8g |
| Fat | 28g |
| Sodium | 120mg |
| Potassium | 0mg |
Source: Open Food Facts (Coconut Secret). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in coconut?
- Coconut has 44g of total carbs and 38g of net carbs per 100 grams.
- How many net carbs are in coconut?
- Coconut has 38g of net carbs per 100 grams (total carbs 44g minus 6g fiber).
- Is coconut keto-friendly?
- Coconut is generally not keto-friendly. It has 38g net carbs per 100g (44g total carbs − 6g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in coconut?
- Coconut has 420 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.