No Bake Coconut Balls Recipe (1g Net Carbs) (2024)

FAQs

How much coconut can you eat on keto? ›

6) Coconuts

Therefore, a cup of coconut has about five grams of net carbs. You can enjoy just half a cup to be even more keto-friendly. You can buy an entire coconut and scoop the meat out yourself or buy it dried or canned. Ensure no extra sugar has been added if you opt for the canned variety.

A healthy substitute for regular flour or wheat flour, coconut flour contains only 2.2 grams of net carbs in one tablespoon. Thanks to its low carbohydrate content — coconut flour is a good option for those on the keto diet! Recipes that call for this flour include sweet and savory baked goods, soups, and sauces.

Nutrition Facts

As you can see, almond flour is far higher in fat than coconut flour, making it superior for those following a Ketogenic Diet, or a Low Carb High Fat (LCHF) diet. Coconut flour is far higher in carbohydrates than almond flour.

Coconut flour

Next to almond flour, it's one of the most popular and commonly used keto flours. A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs ( 4 ). In most recipes, you need only a small amount of coconut flour.

Unsweetened shredded coconut with only 2 net carbs per 1/4 cup! Dehydrated and ready to use in your favorite recipes! Unsweetened shredded coconut is rich in saturated fat!

Coconut meat is quite keto-friendly owing to its high content of healthy fats. Being high-calorie food, the inclusion of fresh coconut on keto diets can provide adequate energy. However, it should be used in moderation as it has 12 g of carbs per 80 g.

The most commonly used flour which is the lowest in carbs is coconut flour. Note: Psyllium has the lowest carbs, however, psyllium is generally not used to bake entire cakes or cookies, it's used in smaller quantities to add bulk, fiber, and elasticity.

Almond flour is often considered the keto “all-purpose” flour. Generally, you can use almond flour at a 1:1 ratio with regular flour.

If you look at coconut flour it contains 68.7 grams of carbohydrate per 100 grams. Of that 38.5 grams is dietary fiber, sugar accounts for another 8.7 grams leaving about 17.6 grams of starchy carbs. Comparing this to regular conventional all purpose flour 100 grams contains 76.3 grams of total carbs.

Aim for two to three tablespoons per day, but consider the amount of other fats in your diet. For ketosis, fats must provide about 75 percent of daily calories. Try our app to track your nutrient intake. But since fats are very satiating, it's very hard to overeat them.

Is a spoonful of coconut oil keto? ›

Coconut oil is perfectly keto-friendly. Because it's pure fat, it can help you meet your increased fat needs without adding any carbs to your diet. Coconut oil also contains saturated fats, most of which are medium-chain triglycerides (MCTs), a type of fat that may boost fat burning ( 3 , 4 ).

It also has high potassium, manganese, phosphorous, calcium, zinc, magnesium, and iron. In terms of carbohydrate content, coconut water is not keto-friendly since it may account for up to a third of your daily net carb intake if you adhere to a strict keto diet.