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

FAQs

How many net carbs are in coconut flour? ›

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. It absorbs lots of liquid, so using it as a 1-to-1 substitute for flour will result in an extremely dry product unless you add extra liquid ingredients.

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.

Coconut Meat

The white fleshy interior known as the “meat” has fat and fiber, with a moderate number of carbs and protein, which is why it's a fixture of the Keto diet.

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 Meat Raw (1 cup, shredded) contains 12.2g total carbs, 5g net carbs, 26.8g fat, 2.7g protein, and 283 calories.

Almond flour has 23.4 grams of protein per cup. Which flour has the lowest grams of carbohydrates? Coconut flour has 16 grams of total carbs, 10 grams of fiber, and a net carb count of 6.

While low in carbohydrates and sugars, dry coconut is rich in essential nutrients. It contains important minerals like manganese, copper, and selenium, which play a role in various bodily functions, including bone health, immune support, and antioxidant defense.

Terrasoul Shredded Coconut Dried & Unsweetened (3 tbsp) contains 4g total carbs, 2g net carbs, 10g fat, 1g protein, and 110 calories.

The bottom line. Regular, unsweetened coconut milk naturally contains lots of fat and minimal carbs, making it a great option for most keto meal plans. However, certain varieties contain added sweeteners and may not be appropriate for a keto diet.

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. When used in moderation, raw coconut break does not break ketosis.

Is peanut butter OK on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Coconut oil that is extra virgin, expeller-pressed, cold-pressed, or organic is ideal for the keto diet because it has no carbs and is abundant in good fats.

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk along with half-and-half and heavy cream are all keto-friendly milk options.

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

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.

Adding coconut flour to your diet can help you meet the recommended daily intake for these important nutrients. Additionally, because coconut flour is lower in carbohydrates and higher in protein than traditional wheat flour, it's a popular choice for those following low carb dietary patterns.

Coconut flour appears to have a low glycaemic index of 51 which means it should cause less of a spike in blood sugar levels than wheat flour, which has a glycaemic index of 69. This is because coconut flour is high in fat and fibre, which work to slow down the release of sugar in the bloodstream.

Nutrients: Both almond flour and coconut flour are popular ingredients in low-carb baking, but almond flour contains about twenty-one grams of carbohydrates per one hundred grams, while coconut flour contains about sixty-four grams of carbohydrates.