Is Coconut, dried, desiccated, shredded (organic, unsweetened) Keto?

Calories from carbs 13%, protein 36%, fat 51%

Nutritional data per oz (28.3 grams)

Net carbs2.1grams
Protein5.7grams
Fat3.6grams
Calories95kcal
Total carbs6.7gramsFiber4.6gramsSugars2gramsSaturated fat3.3gramsSodium7mg(0% RDA)Magnesium18mg(5% RDA)Potassium109mg(5% EMR)

Nutritional data per tbsp (6 grams)

Net carbs0.4grams
Protein1.2grams
Fat0.8grams
Calories20kcal
Total carbs1.4gramsFiber1gramsSugars0.4gramsSaturated fat0.7gramsSodium2mg(0% RDA)Magnesium4mg(1% RDA)Potassium23mg(1% EMR)

Nutritional data per cup (75 grams)

Net carbs5.5grams
Protein15grams
Fat9.5grams
Calories251kcal
Total carbs17.7gramsFiber12.2gramsSugars5.3gramsSaturated fat8.7gramsSodium19mg(1% RDA)Magnesium49mg(12% RDA)Potassium289mg(14% EMR)

Nutritional data per ml (0.3 grams)

Net carbs0grams
Protein0.1grams
Fat0grams
Calories1kcal
Total carbs0.1gramsFiber0.1gramsSugars0gramsSaturated fat0gramsSodium0mg(0% RDA)Magnesium0mg(0% RDA)Potassium1mg(0% EMR)

Nutritional data per dl (31.7 grams)

Net carbs2.3grams
Protein6.3grams
Fat4grams
Calories106kcal
Total carbs7.5gramsFiber5.2gramsSugars2.2gramsSaturated fat3.7gramsSodium8mg(0% RDA)Magnesium21mg(5% RDA)Potassium122mg(6% EMR)

Nutritional data per tsp (1.6 grams)

Net carbs0.1grams
Protein0.3grams
Fat0.2grams
Calories5kcal
Total carbs0.4gramsFiber0.3gramsSugars0.1gramsSaturated fat0.2gramsSodium0mg(0% RDA)Magnesium1mg(0% RDA)Potassium6mg(0% EMR)

Nutritional data per fl oz (9.4 grams)

Net carbs0.7grams
Protein1.9grams
Fat1.2grams
Calories31kcal
Total carbs2.2gramsFiber1.5gramsSugars0.7gramsSaturated fat1.1gramsSodium2mg(0% RDA)Magnesium6mg(2% RDA)Potassium36mg(2% EMR)

Nutritional data per 100 grams

Net carbs7.4grams
Protein20grams
Fat12.6grams
Calories335kcal
Total carbs23.7gramsFiber16.3gramsSugars7gramsSaturated fat11.6gramsSodium25mg(1% RDA)Magnesium65mg(16% RDA)Potassium385mg(19% EMR)

Source KetoDiet app

What Makes a Food or Ingredient Keto?

When you follow the ketogenic approach to food, you'll need to base your diet around low-carb foods. When unsure whether to include an ingredient in your ketogenic lifestyle, there are several factors you should consider:

1) Keep your carbohydrates low

Depending on your own carbohydrate limit which can vary between 20 and 50 grams of total carbs (or 15 to 30 grams of net carbs), you can include a variety of meats, dairy, eggs, vegetables, fruit, nuts and seeds.

If you are not sure whether to count total or net carbohydrates, read this post on total vs net carbs

2) Always consider the serving size

When counting carbs, follow at the amount of net carbohydrates "per serving" such as one cup of broccoli, two eggs, half an avocado, one pork chop, or a quarter cup of berries.

Some foods are seemingly high in carbohydrates (per 100 grams) but you will only need to use a small amount when used in recipes. For example, dried porcini mushrooms, garlic or spices are all ideal for the ketogenic diet because the amount of carbs per serving is low.

Want to learn more? Here's a detailed list of foods you should eat and avoid on a ketogenic diet

3) Quality over quantity

Food quality is just as important as the amount of carbohydrates in your diet. Base your diet around healthy whole foods and avoid or at least minimise the consumption of ultra processed foods, especially if they are high in sugar.

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