--- title: 'Coconut Sugar' url: 'https://foreverfreefrom.com/ingredients/coconut-sugar' markdown: 'https://foreverfreefrom.com/ingredients/coconut-sugar.md' date: '2026-11-14' description: '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,…' taxonomy: ingredient_category: - sweeteners diet: - vegan - vegetarian - dairy-free - gluten-free --- # 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](https://foreverfreefrom.com/ingredients/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](https://world.openfoodfacts.org/product/5038695000505) in Open Food Facts. Another brand, [BioToday](https://world.openfoodfacts.org/product/8718858933044), 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](https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children), 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 1. [Rachel Pauls: Is sugar low FODMAP? (reports Monash and FODMAP Friendly data, 2025)](https://rachelpaulsfood.com/dr-rachels-fodmap-facts-can-you-have-sugar-on-the-low-fodmap-diet/) 2. [WHO: Guideline on sugars intake for adults and children (2015)](https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children) 3. [Open Food Facts: The Groovy Food Company Organic Coconut Sugar](https://world.openfoodfacts.org/product/5038695000505) 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 Sweeteners ### [Agave Nectar](https://foreverfreefrom.com/ingredients/agave-nectar) Agave nectar is a vegan syrup from the agave plant. Most of its sugar is fructose, so it is not a low FODMAP or keto choice, despite its health image. - Vegan: yes - Gluten-free: yes - Dairy-free: yes Sweeteners ### [Allulose](https://foreverfreefrom.com/ingredients/allulose) Allulose is a rare sugar that browns like sugar but has 0.4 kcal per gram. US labels leave it out of sugars, but EFSA could not confirm its safety in 2025. - Vegan: yes - Dairy-free: yes Sweeteners ### [Erythritol](https://foreverfreefrom.com/ingredients/erythritol) Erythritol is a sugar alcohol with almost no calories, used in most stevia and monk fruit blends. A 2023 study linked high blood levels to heart events. - Vegan: yes - Dairy-free: yes Sweeteners ### [Honey](https://foreverfreefrom.com/ingredients/honey) Honey is a bee-made syrup that is about 41% fructose by weight. It is not vegan, it is high FODMAP, and it is not safe for babies under one. - Vegan: no - Gluten-free: yes - Dairy-free: yes Sweeteners ### [Monk Fruit](https://foreverfreefrom.com/ingredients/monk-fruit) Monk fruit extract is intensely sweet, so packs use very little of it. Most granulated monk fruit sweeteners are about 99% erythritol, which matters for FODMAPs. - Vegan: yes - Dairy-free: yes Sweeteners ### [Stevia](https://foreverfreefrom.com/ingredients/stevia) Stevia sweeteners use purified steviol glycosides, but most packs are mainly erythritol, dextrose or maltodextrin. Some tablets even contain milk. - Vegan: it depends - Gluten-free: yes - Dairy-free: it depends Sweeteners ### [Sugar](https://foreverfreefrom.com/ingredients/sugar) White sugar is sucrose from sugar cane or sugar beet. It is gluten-free and low FODMAP, but some cane sugar is filtered through animal bone char. - Vegan: it depends - Gluten-free: yes - Dairy-free: yes Sweeteners ### [Syrups](https://foreverfreefrom.com/ingredients/syrups) Pure maple syrup is vegan, gluten-free and low FODMAP. Pancake syrup is mostly corn syrup, and brown rice syrup can carry arsenic. Compare them here. - Vegan: yes - Gluten-free: yes - Dairy-free: yes Sweeteners ### [Xylitol](https://foreverfreefrom.com/ingredients/xylitol) Xylitol is a sugar alcohol in sugar-free gum and sweeteners. It has 2.4 kcal per gram, can upset the gut, and is very dangerous for dogs, even in small amounts. - Vegan: yes - Dairy-free: yes --- ## Navigation - Parent: [Ingredients](https://foreverfreefrom.com/ingredients.md) - Previous: [Cacao](https://foreverfreefrom.com/ingredients/cacao.md) - Next: [Erythritol](https://foreverfreefrom.com/ingredients/erythritol.md)