Coconut Sugar: Low FODMAP, Vegan and Healthier?
Coconut sugar is dried coconut-blossom sap. It is vegan and swaps 1:1 for sugar, but it is still sugar and is low FODMAP only at about one teaspoon.
Also called coconut palm sugar, coconut sap sugar, coconut blossom sugar
Suitable for
- Vegan: yes
- Vegetarian: yes
- Gluten-free: yes
- Dairy-free: yes
- Keto: no
- Low FODMAP: it depends
Contains
None of the major allergens as an ingredient
Coconut sugar is made by heating the sap of coconut-palm flowers until it dries into brown granules. It is not made from the coconut itself, so it does not taste of coconut.
It is often sold as a better kind of sugar. In practice it behaves like brown sugar: it counts as free sugar, it is not keto, and it is only low FODMAP in small amounts.
Is coconut sugar vegan, gluten-free or allergen-free?
| Diet | Suitable? | Why |
|---|---|---|
| Vegan | Yes | It is evaporated plant sap. |
| Vegetarian | Yes | |
| Gluten-free | Yes | Plain coconut sugar has no gluten. |
| Dairy-free | Yes | |
| Keto | No | It is mostly sugar. |
| Low FODMAP | It depends | Reported as low FODMAP at 1 teaspoon (4 g), with fructans in larger serves. |
Calories and nutrition in coconut sugar
| Nutrient | Per 1 tsp (4 g) | Per 100 g |
|---|---|---|
| Calories | 15 kcal | 384 kcal |
| Carbohydrates | 3.8 g | 94.1 g |
| Sugars | 3.8 g | 94.1 g |
Label for The Groovy Food Company organic coconut sugar in Open Food Facts. Another brand, BioToday, lists the same calories but 82 g of sugars, so labels vary.
Using coconut sugar in the kitchen
What coconut sugar tastes like
Dark and caramel-like, close to light brown sugar.
How to use coconut sugar
Use it like brown sugar in cookies, crumbles and sauces. Cakes come out darker.
Substitutes for coconut sugar
| Substitute | How much | Best for |
|---|---|---|
| Brown sugar | Same amount | Very similar in baking. Low FODMAP. |
| White sugar | Same amount | Lighter colour and taste. Low FODMAP. |
| Maple syrup | Same amount, less liquid | Low FODMAP, but adds moisture. |
How to store coconut sugar
Keep it airtight, because it takes in moisture and goes hard. Break up lumps with a fork or a quick blitz.
What to look for when buying coconut sugar
Check that the list says coconut sugar or coconut sap only. Some "coconut sugar" blends add cane sugar. A low glycaemic index is often printed on packs, but how sugar affects you depends on how much you eat.
Side effects and who should be careful
It counts as a free sugar in the WHO guideline, the same as white sugar.
Questions about coconut sugar
Is coconut sugar low FODMAP?
Only in small serves. It has been reported as low FODMAP at 1 teaspoon (4 g), with fructans at larger amounts. Check the Monash app.
Can coconut sugar replace white sugar?
Yes, spoon for spoon. Expect a darker colour and a caramel taste.
Sources
- Rachel Pauls: Is sugar low FODMAP? (reports Monash and FODMAP Friendly data, 2025)
- WHO: Guideline on sugars intake for adults and children (2015)
- Open Food Facts: The Groovy Food Company Organic Coconut Sugar
Last fact-checked 12 November 2026.
General information only, not medical advice. If you have an allergy or a health condition, check with your doctor or dietitian.
Similar ingredients
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- Gluten-free: yes
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