Coconut Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
35–45
reported range
Glycemic load
2
Low GL
This food's glycemic index is 35–45, which is Low GI.
Coconut flesh is low in net carbs and high in fiber and fat, which together produce a minimal blood sugar response. Coconut water has more sugar and a moderate GI, so it should be treated differently. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Coconut flesh has a low GI of 35–45 and a glycemic load of 2 per cup — minimal blood sugar impact.
One cup of fresh shredded coconut provides 7.2 g of fiber — about 26% of the daily value.
Coconut water has a moderate GI of 50–55 and about 6 g of sugar per cup — treat it like fruit juice.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (80 g), fresh, shredded. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 12.2g
- Net carbs
- 5g
- total carbs minus fiber
- Fiber
- 7.2g
- slows the glucose rise
- Sugars
- 4.8g
- Protein
- 2.7g
- Calories
- 283kcal
Notable nutrients
- Manganese1.2 mg
- Copper0.4 mg
- Selenium8.1 mcg
- Iron2.0 mg
- Phosphorus90 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Blood-sugar-friendly in typical portions — low GI and low GL
Coconut flesh is low in net carbs and high in fiber and fat, which together produce a minimal blood sugar response. Coconut water has more sugar and a moderate GI, so it should be treated differently. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A one-cup serving of fresh shredded coconut (80 g) has only about 5 g of net carbs and a glycemic load of 2, which is very low. Even larger portions remain low-GL. Coconut water should be limited to one cup (240 ml) per serving, as it contains about 6 g of sugar per cup and a moderate GI of around 50–55.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Drying and shredding
Little effectDried coconut retains the same low-GI profile as fresh coconut because the fat and fiber content remain high relative to the small amount of carbohydrate.
Coconut milk (canned)
Little effectCanned coconut milk is very low in carbs (about 1 g per cup) and high in fat, giving it a negligible GI and GL. It is essentially a fat source with minimal blood sugar impact.
Coconut water
Raises GICoconut water contains natural sugars (about 6 g per cup) and has a moderate GI of 50–55. Unlike the flesh, it is not low-GI and should be treated like a fruit juice in terms of portion control.
Toasted coconut
Little effectToasting coconut reduces moisture but does not significantly change its carbohydrate availability or GI. The fat and fiber content remain intact, keeping the GI low.
Pairing tip
Coconut flesh pairs well with protein-rich foods like chicken, fish, or yogurt, which further slow digestion. Adding shredded coconut to oatmeal or smoothies adds fiber and healthy fat without spiking blood sugar. Avoid pairing coconut water with high-GI foods, as the combination can produce a moderate glycemic response.
Why GI numbers vary
Coconut GI data is limited because coconut flesh is low in carbs and high in fat, making it difficult to test using standard GI protocols. The range of 35–45 is based on the few available studies and the known carbohydrate structure of coconut. Coconut water has a separate, moderate GI (50–55) due to its higher sugar content. We report the range honestly to reflect the limited data.
Not medical advice. This page is general nutrition information about Coconut. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Coconut flesh has a low glycemic index of about 35–45, depending on the source and preparation. The GI is low because coconut is high in fiber and fat and low in net carbohydrates. Coconut water has a higher GI (50–55) due to its natural sugar content. This is general nutrition information — individual responses may vary.
Coconut flesh is a diabetes-friendly food in typical portions. It is low in net carbs, high in fiber, and contains healthy fats that help stabilize blood sugar. Coconut water, however, contains more sugar and should be consumed in moderation. People with diabetes should discuss portion sizes with their care team — this is not medical advice.
Coconut flesh has minimal effect on blood sugar due to its low net carb content and high fiber and fat. A one-cup serving of shredded coconut contains only about 5 g of net carbs. Coconut water can raise blood sugar moderately because it contains natural sugars. The GI of coconut flesh is low (35–45), meaning it causes a slow, small rise in blood glucose.
Coconut water can be consumed by people with diabetes in moderation. One cup (240 ml) contains about 6 g of sugar and has a moderate GI of 50–55. It is lower in sugar than most fruit juices but higher than plain water. People with diabetes should limit portions to one cup and consider it part of their daily carbohydrate intake.
Coconut is botanically a fruit (drupe) but is often grouped with nuts and seeds for nutritional purposes. It is lower in net carbs than most nuts (almonds, walnuts) and higher in saturated fat. Its GI (35–45) is similar to that of almonds (GI ~15) and walnuts (GI ~15), all of which are low. Coconut's high fiber content makes it particularly blood-sugar-friendly.
Yes, coconut is a staple of keto diets because it is low in net carbs and high in healthy fats. One cup of shredded coconut has about 5 g of net carbs and 27 g of fat, making it ideal for maintaining ketosis. Coconut oil and coconut milk are also keto-friendly. Coconut water is not keto-friendly due to its sugar content.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026