Coconut sugar glycemic index
Coconut sugar has a glycemic index of 54, which is low. A 10 g serving (2 teaspoons) has a glycemic load of 5 (low).
Also known as: coconut palm sugar
- Serving10 g
- Available carbs10 g
- Fiber0 g
- Sugars10 g
- Protein0 g
- Calories39 kcal
Serving: 2 teaspoons.
What to know
Coconut sugar tested low GI (54), a bit below table sugar, but it is still mostly sucrose with the same calories. Swapping one for the other makes little real difference.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 50 g | 27 | High |
| 100 g | 100 g | 54 | High |
| 10 g · 2 teaspoons | 10 g | 5 | Low |
| 20 g · double serving | 20 g | 11 | Medium |
What the studies found
The value comes from a single published measurement in the International Tables of Glycemic Index (2021), so treat it as a guide.
Coconut sugar compared with other sugars & sweeteners
Similar low-GI foods
Know the glycemic index of any meal from a photo
Tables work for single foods. The app estimates the GI and glycemic load of your whole plate, with real portions.
- Scan your plate or just describe it
- GI, glycemic load, calories and macros
- An AI nutritionist that knows your meals
Frequently asked questions
Is coconut sugar low glycemic?
Yes. With a GI of 54, coconut sugar is in the low range (55 or less).
What is the glycemic load of coconut sugar?
A 10 g serving (2 teaspoons) has a glycemic load of 5, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat coconut sugar?
With a GI of 54 and a low glycemic load per serving, coconut sugar usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in coconut sugar?
A 10 g serving has about 10 g of total carbohydrate, including 0 g of fiber, leaving 10 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 100 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (10 g) | |
|---|---|---|
| Calories | 387 kcal | 39 kcal |
| Carbohydrates | 100 g | 10 g |
| Available carbs | 100 g | 10 g |
| Fiber | 0 g | 0 g |
| Sugars | 100 g | 10 g |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
Source: USDA FoodData Central, Sugars, granulated (SR Legacy, FDC 169655). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.