4. Coconut Water
Coconut water is simply made from the liquid inside of coconuts. While some pre-packaged coconut waters are sweetened, coconut water is not inherently high in sugar. 1 cup of unsweetened coconut water contains 44 calories, 10.4g of carbs, 0g of fiber, 0.5g of protein, and 0g of fat.
Since coconut water is higher in carbs and low in fat, it is typically avoided on a ketogenic diet. That being said, moderation is key. If you’d like to drink coconut water, opt for an unsweetened, smaller portion (like 1/2 cup). Make sure it fits in with your daily macros!
5. Shaved or Shredded Coconut
Coconut meat can be shaved or shredded to cream a wonderful texture. These coconut flakes are commonly used in keto desserts and are perfect a thick, coconuty treat.
Similar to the other coconut products, shredded and shaved coconut is also sold in both sweetened and unsweetened varieties. On the keto diet, it is best to select unsweetened coconut.
1 cup of unsweetened shredded coconut (similar in macros to shaved) contains 587 calories, 21g of total carbs, 11g of fiber, 10g of net carbs, and 5.3g of protein. While this may seem like a lot, that’s in an entire cup. Most keto recipes are not going to use that much.
Here are 3 absolutely delicious low-carb recipes that feature unsweetened coconut: