Fresh coconut meat, which is the white flesh inside the hard shell, contains a modest amount of sugar. According to nutritional data, one serving (about 1 cup or 80 grams) of fresh, shredded coconut meat provides approximately 5 grams of sugar. This is part of a total carbohydrate content of around 10 grams, with the remainder primarily coming from dietary fiber, which is about 7 grams per serving (Healthline).

In smaller servings, such as a piece of unsweetened coconut meat (about 28 grams), the sugar content is lower, with approximately 2.8 grams of sugar (Verywell Fit). This indicates that while coconut does contain sugar, it is relatively low compared to many other fruits.

Coconut water, the clear liquid found inside young coconuts, also contains sugar. A typical serving of coconut water (about 1 cup) can have approximately 6 grams of sugar. This natural sugar is accompanied by a good dose of electrolytes, making coconut water a popular hydration choice (WebMD).

Coconuts are not just low in sugar; they also offer a variety of nutritional benefits:

Healthy Fats: Coconut meat is rich in saturated fats, primarily medium-chain triglycerides (MCTs), which can be beneficial for energy and metabolism (Healthline).
Fiber: The high fiber content aids digestion and helps maintain bowel health (Verywell Fit).
Vitamins and Minerals: Coconuts provide essential nutrients, including manganese, copper, selenium, and potassium, which support various bodily functions (WebMD).

While coconut offers several health benefits, it's important to consume it in moderation due to its high caloric content and saturated fat levels. A cup of shredded coconut contains about 283 calories and 27 grams of fat, with 24 grams of that being saturated fat (Healthline). The American Heart Association recommends limiting saturated fat intake to reduce the risk of heart disease.

Coconut sugar, derived from the sap of coconut palms, is often marketed as a healthier alternative to regular sugar due to its lower glycemic index (GI) of around 54 compared to table sugar's GI of 60 (Healthline). However, while it retains some nutrients, it is still high in calories and should be consumed in moderation.

In summary, fresh coconut meat contains about 5 grams of sugar per cup, making it a relatively low-sugar option compared to many other fruits. Its nutritional profile, rich in healthy fats, fiber, and essential minerals, makes it a valuable addition to a balanced diet. However, due to its high caloric and saturated fat content, moderation is key. Whether enjoyed fresh or as part of other coconut products, coconuts can be a delightful and nutritious choice for health-conscious individuals.