Raw coconut
Low GI
GL 23.8 per piece (397 g) · GL 6 per 100 g
- Good source of dietary fiber
- Extremely high saturated fat content
Raw coconut has a glycemic index of 42 (Low). One piece (397 g) adds a glycemic load of 23.8.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #170169 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 3.2 per 100 g They provide healthier fats and more protein with a much better fatty acid profile than coconut.
Almonds - GL 1 per 100 g They offer superior fiber and omega-3 content without the high saturated fat load of coconut.
Chia seeds - GL 2.1 per 100 g They provide anti-inflammatory omega-3 fats instead of the heavy saturated fats found in coconut.
Walnuts
Forms of Raw coconut
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Raw coconut is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 piece (2" x 2" x 1/2") | 45 g | 2.7 |
| 1 cup, shredded | 80 g | 4.8 |
| 1 medium | 397 g | 23.8 |
Nutrition Facts (per 100g)
per 100g
| Calories | 354 kcal |
| Carbohydrates | 15.2 g |
| Sugars (Total) | 6.2 g |
| Natural | 6.2 g |
| Added | 0 g |
| Fiber | 9 g |
| Soluble | 2.7 g |
| Insoluble | 6.3 g |
| Protein | 3.3 g |
| Fat | 33.5 g |
| Saturated | 29.7 g |
| Unsaturated | 3.8 g |
| Sodium | 20 mg |
Processing Level
Why this score?
- Good source of dietary fiber
- Low glycemic index
- Extremely high saturated fat content
- Calorically dense with moderate carbs
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Raw coconut?
Raw coconut has a glycemic index of 42 (Low). One piece (397 g) has a glycemic load of 23.8; per 100 g the glycemic load is 6.
Is Raw coconut good for people with insulin resistance?
Raw coconut has a low glycemic index (42), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Raw coconut has the lowest glycemic load?
Raw coconut has the lowest glycemic load of all forms of Raw coconut in this database (6 per 100 g).
Check Raw coconut in the Logi app, with your portion.
