Coconut (Fresh) — 1 small piece of fresh coconut
Illustrative image (AI-generated)

Coconut (Fresh)

नारियल · కొబ్బరి

Fresh coconut meat (malai). Very low GI due to high fat and fiber content with minimal carbohydrates.

10
GI · Low GI
0Low (55)Med (69)110+
10
Glycemic Index
Estimated
1
Glycemic Load
50g
Serving Size
175
Calories
Per serving: 1 small piece of fresh coconut

Calories & Nutrition: Coconut (Fresh) (1 small piece of fresh coconut)

7g
Carbs
3g
Sugars
4.5g
Fiber
1.7g
Protein
16g
Fat

Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.

FruitsSouth IndianKeralaTamilAndhravegan

Tips to Manage Blood Sugar

Fresh coconut is an excellent low-GI snack. Coconut water has slightly higher GI than the meat. Avoid sweetened desiccated coconut.

Coconut (Fresh) and blood sugar: common questions

Answers per serving (1 small piece of fresh coconut).

In English

What is the glycemic index of Coconut (Fresh)?

Coconut (Fresh) has a glycemic index of 10, which is classified as Low GI.

Does Coconut (Fresh) increase blood sugar?

Coconut (Fresh) has a low glycemic index (10), so it raises blood sugar slowly. In normal portions it is generally a safe choice for people managing blood sugar.

Is Coconut (Fresh) good for sugar patients (diabetics)?

Coconut (Fresh) is a low-GI food (GI 10), making it a good choice for people managing diabetes when eaten in sensible portions.

What is the glycemic load of Coconut (Fresh)?

Coconut (Fresh) has a glycemic load of 1 per serving (1 small piece of fresh coconut).

Hindi mein

Coconut ka sugar (GI) kitna hota hai?

Coconut ka glycemic index (GI) 10 hai, jo kam (low) mana jata hai. Ek serving (1 small piece of fresh coconut) ka glycemic load (GL) 1 hai, aur isme lagbhag 3g sugar aur 7g carbohydrate hota hai.

Kya coconut khane se sugar badhti hai?

Coconut ka GI kam (10) hai, isliye yeh blood sugar ko dheere-dheere badhata hai. Normal matra mein khane se sugar achanak nahi badhti.

Kya sugar ke mareez coconut kha sakte hain?

Haan. Coconut ka GI kam hai, isliye sugar ke mareez ise sahi matra mein kha sakte hain.

Coconut mein kitni calorie hoti hai?

Ek serving (1 small piece of fresh coconut) coconut mein lagbhag 175 calorie hoti hain, saath mein 7g carbohydrate, 1.7g protein aur 4.5g fiber.

GI Source: Estimated from composition · How we source GI data · Part of our complete list of low-GI Indian foods