2–3gsugar
2gnatural sugar
5–7gtotal carbs
Lowglycemic index
10% of the WHO 25g/day free-sugar guideline
What it takes to burn this off
10calories from this sugar
~2 minbrisk walk (~5.6 km/h)
~1 minrunning (~8 km/h)
Estimated for a typical 70kg (154 lb) adult — actual calories burned vary by body weight, pace, and fitness level. General reference only, not personalized advice.
Fresh coconut meat is low in sugar — most of its calories come from fat, not carbohydrate. This is distinct from sweetened coconut, coconut-milk desserts, or coconut sugar.
Figures are for general reference, not personalized medical guidance; always confirm with a lab-tested label or professional for dietary decisions.
Source: USDA FoodData Central — coconut meat, raw. Total carbs: ~15.2g carbs per 100g, scaled to a 40g (1/2 cup grated) serving — mostly fiber. GI: low, per published glycemic index research. (last verified 2026-08-23)