Coconut sugar, often referred to as coconut palm sugar, is a sweetener derived from the sap of the coconut palm tree flower. Producers collect this liquid sap and boil it to evaporate most of the water content. This minimal processing results in a thick syrup, which is then dried and crystallized into the granulated product recognized as coconut sugar. It is popular among consumers looking for less refined alternatives to traditional cane sugar.
The Specific Calorie Count of Coconut Sugar
The caloric density of coconut sugar is nearly identical to that of standard granulated cane sugar, containing approximately 400 calories per 100 grams. This high density confirms it is not a low-calorie alternative and is consistent with almost all forms of pure sugar.
One level teaspoon of coconut sugar contains about 15 to 16 calories, and a single tablespoon holds roughly 45 to 48 calories. Substituting cane sugar with coconut sugar provides no caloric advantage, as the energy content is fundamentally a function of its carbohydrate composition.
Nutritional Context and Comparison to Table Sugar
The primary difference between coconut sugar and highly refined table sugar lies in their processing and resulting trace nutrient content. Because coconut sugar is minimally processed, it retains small amounts of minerals present in the original coconut palm sap, such as iron, zinc, calcium, and potassium. These elements are completely stripped away during the extensive refinement of white sugar.
Coconut sugar also contains small quantities of the soluble fiber inulin, a prebiotic fiber not found in refined sucrose. However, the concentrations of these trace nutrients are so small that consuming enough sugar to meet daily mineral requirements would be impractical and unhealthy.
Metabolism and Blood Sugar Impact
A common assertion is that coconut sugar has a lower glycemic index (GI) than refined cane sugar. The GI is a scale indicating how quickly a food causes blood glucose levels to rise, with lower GI foods causing a slower, more gradual rise in blood sugar.
The GI value for coconut sugar is often cited in the range of 35 to 54, lower than refined table sugar, which averages 60 to 65. This potential difference is attributed to the presence of inulin fiber, which may slow the absorption of glucose. However, the measured GI can vary significantly depending on processing methods and the specific batch tested.
Regardless of the slightly lower GI, coconut sugar is still predominantly composed of sucrose, which the body breaks down into glucose and fructose. It remains a concentrated source of sugar and calories and should be consumed in limited quantities, particularly for individuals monitoring their blood sugar levels.