By Dr. Rachel Kim · Published October 6, 2026 · 6 min read
The coconut sugar glycemic index is usually quoted as 35, but the most rigorous test puts it at 54. Both numbers fall in the low-GI range (55 or below), and both beat table sugar's GI of about 65. That gap is real, but it is smaller than the marketing suggests, and coconut sugar still has the same calories and nearly the same carbohydrates as regular sugar.
Below, we explain where the two GI numbers come from, what is actually inside coconut sugar, how it compares with other sweeteners, and who might reasonably choose it. If you want to see how sweeteners fit into your whole day, Caloria, the AI calorie tracker, logs meals from a photo and shows the carbs and calories behind them.
What Is the Glycemic Index of Coconut Sugar?
Coconut sugar has a measured GI of 35 to 54, depending on the study. The lower figure comes from a single test by the Philippine Food and Nutrition Research Institute with about 10 volunteers. The higher figure comes from the University of Sydney's Glycemic Index Research Service (SUGIRS), the lab behind the international GI database.
Most independent references cite 54. It is the more widely replicated method, and it places coconut sugar at the very top of the low-GI band rather than comfortably inside it. For context, see our low glycemic index foods list, where lentils sit around 21 to 26 and apples around 36.
Why the GI Is Lower at All
Table sugar is pure sucrose. Coconut sugar is roughly 80% to 90% sucrose plus small amounts of glucose, fructose and inulin, a soluble fiber. Inulin and the other non-sucrose compounds slightly slow how fast glucose reaches your blood, which nudges the GI down a few points.
What's Actually in Coconut Sugar?
Coconut sugar is made by boiling down sap from the flower buds of the coconut palm until it crystallizes. Because it is less refined than white sugar, it keeps trace amounts of minerals, polyphenols and inulin. A 2023 review in the International Journal of Environmental Research and Public Health reports about 4.7 g of inulin and roughly 1,000 mg of potassium per 100 g.
Those numbers sound impressive until you scale them to a real serving:
- Inulin: a 4 g teaspoon provides about 0.2 g of fiber, less than one bite of an apple.
- Potassium: about 40 mg per teaspoon, roughly 1% of the daily target.
- Iron and zinc: a few hundredths of a milligram per teaspoon.
To get a meaningful dose of any of these, you would have to eat far more sugar than any guideline allows. Half a cup of cooked lentils from our high-fiber foods list gives you more fiber than a month of stirring one teaspoon of coconut sugar into your coffee every day.
Coconut Sugar vs. Other Sweeteners
Coconut sugar has a slightly lower GI than white sugar, brown sugar and honey, but calories per teaspoon are almost identical across the board. The table below uses GI values from the University of Sydney database and typical USDA calorie figures.
| Sweetener (1 tsp) | Glycemic Index | Calories | Glycemic Load | Main Sugar |
|---|---|---|---|---|
| Coconut sugar | 35–54 | 15 kcal | ~2 | Sucrose |
| White table sugar | ~65 | 16 kcal | ~3 | Sucrose |
| Brown sugar | ~64 | 15 kcal | ~3 | Sucrose |
| Honey | ~58–61 | 21 kcal | ~3.5 | Fructose + glucose |
| Maple syrup | ~54 | 17 kcal | ~2.5 | Sucrose |
| Agave syrup | ~15 | 20 kcal | <1 | Fructose (70–90%) |
Look at the glycemic load (GL) column. GL multiplies GI by the carbs in a serving, so it reflects what a teaspoon actually does to your blood sugar. The difference between coconut sugar (about 2) and white sugar (about 3) is close to a rounding error. The amount you use matters far more than which sugar you pick.
Agave shows why a low GI alone is not a health badge. It scores low because it is mostly fructose, which barely moves blood glucose but is processed by the liver, where excess intake is linked to fatty liver and insulin resistance.
Is Coconut Sugar Good for Diabetics?
Coconut sugar is not a diabetes-friendly sugar; it is a slightly gentler version of the same thing. A teaspoon still contains about 4 g of carbohydrate, mostly sucrose, which your body splits into glucose and fructose just as it does with table sugar.
If you manage diabetes or prediabetes, count coconut sugar as added sugar and dose it the same way. Our diabetic meal plan and insulin resistance diet show how to fit small amounts of any sweetener into balanced meals without large glucose spikes.
Medical Disclaimer
This article is for general information and is not medical advice. If you have diabetes, talk to your doctor or dietitian before changing sweeteners, and check your own glucose response with a meter or CGM.
When Coconut Sugar Makes Sense
Coconut sugar is a reasonable choice when you like its flavor, not when you hope it will make dessert healthy. Here is where it earns its place:
That last point is the one that counts. The American Heart Association suggests no more than about 6 teaspoons (25 g) of added sugar a day for women and 9 teaspoons (36 g) for men. Our guide to daily sugar intake breaks down those limits, and coconut sugar counts toward them just like white sugar.
The Bottom Line
Coconut sugar has a lower glycemic index than table sugar, 54 versus about 65 in the best lab testing. But it has the same calories, nearly the same carbs and only trace nutrients per teaspoon. Choose it for taste, and use less of it, not more.
Frequently Asked Questions
Is coconut sugar low glycemic?
Yes, but only just. Its GI tests between 35 and 54, and the University of Sydney's result of 54 sits right at the low-GI cutoff of 55.
Does coconut sugar have fewer calories than regular sugar?
No. A teaspoon has about 15 calories versus about 16 for white sugar. Swapping one for the other will not change your calorie intake in any meaningful way.
Can I substitute coconut sugar for brown sugar?
Yes, swap it 1:1. Expect a deeper caramel flavor and slightly drier, darker baked goods than with brown sugar.
Start Tracking Smarter
Coconut sugar is a small upgrade in GI, not a different kind of food. The bigger win is knowing how much added sugar you eat across the day, from coffee and sauces to snacks.
Download Caloria to log every meal with a photo and get instant calories and carbs, so you can see where your sugar really comes from.