Coconut sugar’s glycemic index is most often cited as 35, but that single number comes from a 2003 Philippine study and has not been replicated in independent testing. The most rigorous follow-up measurements place coconut sugar’s GI closer to 54 — lower than table sugar (around 65), but not in the truly low-GI range. Coconut sugar is still about 70 to 80 percent sucrose by weight, with the same calories per teaspoon as cane sugar.
Where the GI of 35 Number Comes From
The widely repeated GI of 35 for coconut sugar traces to research conducted by the Philippine Food and Nutrition Research Institute (FNRI) in the early 2000s. The study tested coconut sap sugar in a small group of participants and reported a mean GI of about 35. That value was then promoted by Philippine coconut industry organizations and adopted in marketing copy worldwide.
Independent re-testing — including measurements summarized in the International Tables of Glycemic Index and Glycemic Load — has produced higher values, generally in the 50s. Variability between batches, processing methods, and testing protocols accounts for part of the spread, but most reviewers consider the original GI of 35 figure on the optimistic end of the range.
What Coconut Sugar Actually Is
Coconut sugar (also called coconut palm sugar or coco sap sugar) is made by collecting sap from coconut palm flower buds, then boiling the liquid down until crystals form. The composition by weight is roughly:
- 70 to 80 percent sucrose (the same molecule as table sugar)
- 3 to 9 percent glucose
- 3 to 9 percent fructose
- Small amounts of inulin (a soluble fiber)
- Trace minerals — potassium, iron, zinc, calcium, and small amounts of B vitamins
The trace minerals get a lot of marketing attention, but the actual amounts at a 1 to 2 teaspoon serving are small relative to dietary needs. You would need to eat several tablespoons of coconut sugar daily to get clinically meaningful mineral contributions — and at that intake, the calories and carbohydrates would matter far more than the minerals.
Coconut Sugar vs Other Sweeteners
| Sweetener | Approx GI | Calories per Teaspoon | Carbs per Teaspoon |
|---|---|---|---|
| Glucose | 100 | 16 | 4 g |
| Table sugar (sucrose) | 65 | 16 | 4 g |
| Honey | 58 to 65 | 21 | 6 g |
| Maple syrup | 54 | 17 | 4 g |
| Coconut sugar | 35 to 54 (disputed) | 15 | 4 g |
| Agave nectar | 15 to 30 | 21 | 5 g |
| Stevia | 0 | 0 | 0 g |
| Monk fruit | 0 | 0 | 0 g |
| Allulose | 0 | 0.4 | 4 g (mostly unmetabolized) |
Why GI Alone Is Not the Whole Story
Glycemic index measures how much 50 grams of available carbohydrate from a food raises blood glucose compared with pure glucose. Two reasons that comparing sweeteners only on GI is misleading:
- Total carbohydrate matters more than the GI ratio. If you sweeten coffee with 1 teaspoon of coconut sugar (4 g carbs) versus 1 teaspoon of agave (5 g carbs), the total glucose load is similar regardless of GI.
- Glycemic load (GL) is a better metric for typical portions. GL multiplies GI by carbs per serving and divides by 100. A teaspoon of coconut sugar at GI 54 has a GL of about 2 — low, but so does a teaspoon of table sugar at GL 2.6.
What This Means If You Have Prediabetes or Diabetes
Coconut sugar is not a free pass. It is a slightly less aggressive form of sugar with the same calorie content. For most people managing blood glucose:
- Treat coconut sugar like table sugar in carbohydrate counting and meal planning.
- Total added sugar — including all forms — should ideally stay under 25 g per day for women and 36 g per day for men, per American Heart Association guidance.
- If you want a true low- or zero-GI sweetener, stevia, monk fruit, erythritol, or allulose are better choices.
- If you prefer “natural” but want lower glucose impact, allulose tastes most like sugar and has minimal glycemic effect.
For more on what to eat when managing glucose, see our prediabetes diet hub, and review A1C levels and what they mean to understand how added sugars affect long-term glucose control.
The Bottom Line
Coconut sugar is sucrose with a marketing story. Its glycemic index is somewhere between 35 and 54 depending on whose lab you ask, but the practical difference compared with table sugar is small. If you enjoy the flavor, use it sparingly and count it like any added sugar. If your goal is to keep blood glucose stable, a true zero-calorie sweetener will do far more for your numbers than swapping cane sugar for coconut sugar.
