How many calories are in 1 tablespoon of coconut sugar?

November 18, 2025 •

4 min read

One tablespoon of coconut sugar contains approximately 45 calories, making its caloric content very similar to that of white table sugar. This minimal difference means coconut sugar is not a low-calorie sugar substitute, despite its perception as a more natural and wholesome option.

Quick Summary

This article examines the calorie count of coconut sugar per tablespoon, comparing its nutritional value and glycemic index to standard white sugar. It explores the benefits, drawbacks, and best culinary uses for this popular sweetener.

Key Points

Approximate Calorie Count: One tablespoon of coconut sugar has about 45 calories, which is very similar to white table sugar.
Lower Glycemic Index: Coconut sugar's glycemic index (GI) is around 35, significantly lower than white sugar's 60-65, thanks to the presence of fiber known as inulin.
Retained Nutrients: As a less refined sweetener, coconut sugar contains trace amounts of minerals like iron, zinc, and potassium, unlike empty-calorie refined sugar.
Best Culinary Use: With its caramel-like flavor, it can be substituted for brown sugar in a 1:1 ratio in most recipes, adding a rich, deep flavor.
Moderation is Key: Despite its perceived health benefits, coconut sugar is still an added sugar and should be consumed in moderation, especially for managing weight and blood sugar.
Production Method: It is made from the sap of the coconut palm tree, a more sustainable harvesting method than producing cane sugar.

Coconut Sugar vs. Table Sugar: A Head-to-Head Comparison

While coconut sugar is often promoted as a healthier alternative, a direct nutritional comparison reveals a more nuanced reality. The caloric and carbohydrate content is nearly identical to regular refined sugar, meaning it is not a 'free pass' for weight management. For those monitoring sugar intake, moderation is still the key takeaway. However, coconut sugar does offer some marginal benefits that set it apart. It is less processed, retaining trace minerals like zinc, iron, and potassium, as well as a small amount of the dietary fiber inulin. These components contribute to its lower glycemic index (GI), causing a slower, more gradual rise in blood sugar compared to the rapid spike from table sugar.

How Coconut Sugar is Made

Coconut sugar is derived from the sap of the coconut palm tree, not the coconut fruit itself. The process is relatively simple and involves two main steps: harvesting and heating. Harvesters first tap the flower buds of the coconut palm to collect the sweet, milky sap. The sap is then boiled down to evaporate the moisture, leaving behind a thick syrup that crystallizes as it cools. These dried granules are then broken up to form the finished sugar. This minimal processing is a major factor in why it retains more nutrients than highly refined white sugar, which has all its molasses and minerals stripped away.

How to Use Coconut Sugar in Cooking and Baking

Coconut sugar's rich, caramel-like flavor and color make it a fantastic substitute in a variety of culinary applications, particularly those where a deep, sweet flavor is desired. Its use is straightforward in many recipes, though a few considerations can optimize your results.

Substitute 1:1: For most recipes, you can directly replace white or brown sugar with coconut sugar using a one-to-one ratio.
Consider texture: Coconut sugar's coarser granule size can affect the texture of delicate baked goods. Grinding it finer in a food processor beforehand can ensure it dissolves more seamlessly.
Moisture balance: When used in place of brown sugar, you may need to add a small amount of extra liquid, as coconut sugar is less moist.
Flavor profile: Its caramel flavor is a natural fit for recipes involving vanilla, cinnamon, chocolate, and fruit like bananas and apples. It also works well in savory marinades and sauces.

Coconut Sugar's Impact on Blood Sugar

The most significant health-related distinction between coconut sugar and regular table sugar lies in its glycemic index (GI). The GI is a measure of how quickly a food raises blood glucose levels. At approximately 35, coconut sugar has a significantly lower GI than table sugar, which ranks between 60 and 65. This is largely due to the presence of inulin, a type of dietary fiber that slows the absorption of glucose. This slower absorption can help prevent the dramatic blood sugar spikes and crashes associated with refined sugar, making it a preferable option for those seeking better blood sugar control. However, this does not make it a sugar-free or low-sugar product, and diabetic individuals should still consume it with caution and in moderation.

Comparison of Sweeteners (Per 1 Tbsp)


Sweetener	Calories	Glycemic Index (Approx.)	Notable Nutrients
Coconut Sugar	~45	~35	Trace minerals, inulin
White Sugar	~49	60-65	None (empty calories)
Honey	~64	50-80	Antioxidants, trace enzymes
Maple Syrup	~52	~54	Manganese, zinc
Agave Nectar	~60	10-19	High in fructose
Stevia	0	0	None

Considerations for Consumption

Despite its minimal processing and trace nutrient content, it is important to remember that coconut sugar is still an added sugar and should be consumed in moderation as part of a balanced diet. The American Heart Association recommends limiting added sugar intake for adults, and the trace amounts of minerals in coconut sugar are not significant enough to provide a measurable health benefit for the amount typically used. When deciding whether to use coconut sugar, consider your primary goal. For better blood sugar management, the lower glycemic index is a clear advantage over table sugar. If your goal is simply to reduce overall calorie intake, a zero-calorie sweetener like stevia would be a more effective choice. For culinary applications, its distinctive caramel flavor offers a unique taste profile that many prefer. Ultimately, regardless of the sugar type, mindful and moderate consumption is recommended for optimal health. You can explore more about different sweeteners at a source like the British Heart Foundation's guide to sugar alternatives.

Conclusion

In summary, one tablespoon of coconut sugar contains approximately 45 calories, a figure that is very close to regular white table sugar. Its main advantages are its lower glycemic index and minimal processing, which allows it to retain trace minerals and inulin. While these benefits offer a slight edge over refined sugar, they do not make it a low-calorie food. For those with blood sugar concerns, its slower impact on glucose levels can be helpful, but it should still be consumed with moderation. The final choice between coconut sugar and other sweeteners depends on your specific health goals and culinary preferences.

Frequently Asked Questions

No, coconut sugar is not a better choice for weight loss simply based on its calorie content, as it contains nearly the same number of calories as regular sugar per tablespoon. Weight management depends on overall sugar consumption and caloric intake, not the type of sugar.

While coconut sugar has a lower glycemic index and is absorbed more slowly than regular sugar, it still raises blood sugar levels. Diabetics should still consume it in moderation and under the guidance of a healthcare provider, treating it like any other added sugar.

Coconut sugar is often described as having a rich, caramel-like flavor, similar to brown sugar, but it is slightly less sweet than regular table sugar. Some people may need to add a bit more to achieve the same level of sweetness in recipes.

Inulin is a soluble dietary fiber present in coconut sugar that slows down glucose absorption. This slower absorption is the reason for its lower glycemic index compared to refined sugar.

Yes, coconut sugar makes an excellent substitute for brown sugar in a 1:1 ratio. They share similar caramel-like flavor profiles, but because coconut sugar is less moist, you might need to add a little extra liquid for a moister baked product.

Coconut sugar is considered more natural because it undergoes significantly less processing than white table sugar. The sap is simply boiled and dried, preserving more of the original nutrients.

While coconut sugar does contain trace minerals, the amounts are too minimal to provide significant health benefits in the quantities typically consumed. You would need to eat an impractical amount of coconut sugar to get a meaningful nutrient boost.