Coconut sugar has a glycemic index of ~35–54, lower than table sugar (~65). This is attributed to its inulin fiber content and it retains notable potassium (625 mg/100 g). However, at 375 kcal and ~94% carbohydrate, the caloric saving versus white sugar is marginal – portion control remains essential.
How should I track Coconut sugar?
Coconut sugar is a good source of potassium. When tracking Coconut sugar, measuring by weight on a kitchen scale gives you the most precision. Volume measures vary depending on crystal size and powder density — a heaping spoonful can be double a level one. Research shows visual estimation errors reach 50–200% for calorie-dense foods (Almiron-Roig et al., Appetite 2013), and liquid sweeteners like honey are among the easiest to over-pour. For zero-calorie sweeteners, bulking agents add trace calories (2–4 per packet) — negligible in your daily total. For calorie-containing sweeteners, the scale is essential.