Keto Approved
Coconut Meat
1.80g net carbs per 1 oz
Coconut meat carries just 1.8 g net carbs per 1 oz serving, backed by 9.4 g fat that lines up well with keto. Grab a small handful as a snack or shred it over a bowl, but keep portions in check since the calories climb fast at 99 per ounce.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 9% of your 20g daily budget.
Plan the rest of your day
Good to Know
Buy unsweetened whenever you can. Dried coconut flakes and shredded coconut often come sweetened, and that added sugar can push the carbs well past what you see here. Brands like Bob's Red Mill and Let's Do Organic sell unsweetened versions, so check the ingredient list for nothing but coconut. Toasted chips make a quick snack, and a spoonful stirred into full-fat yogurt or a smoothie adds richness without much carb cost.
Is Coconut Meat Keto? The Full Answer
Coconut Meat contains 1.80g net carbs per 1 oz (4.30g total carbs minus 2.50g fiber). Coconut meat carries just 1.8 g net carbs per 1 oz serving, backed by 9.4 g fat that lines up well with keto. Grab a small handful as a snack or shred it over a bowl, but keep portions in check since the calories climb fast at 99 per ounce.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 9% of a 20g daily carb limit. That makes Coconut Meat a reliable keto staple.
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