Coconut Sap Sugar: All You Need To Know

Coconut Sap Sugar: All You Need To Know

Coconut Sap Sugar: Frequently Asked Questions Reading Coconut Sap Sugar: All You Need To Know 10 minutes


  • Made from coconut flower nectar
  • Slow boiled, stirred and cooled sap of coconut flower
  • One of the most sought after natural sweeteners
  • Unrefined, single ingredient 
  • Does not taste like coconuts at all 

Why Good Graze Coconut Sugar:

  • Organically farmed, unrefined, sustainably sourced
  • Made from the highest quality coconut flower nectar
  • We use nature's prime gift with care and produce the finest and purest coconut products
  • No additives, preservatives or added flavor
  • 100% natural, the way nature intended it to be


  • Better for you: Better, healthier, natural alternative to refined sugar and artificial sweeteners.
  • Less fructose: Coconut Sugar is lower in fructose than cane sugar, agave and maple syrup.
  • Low GI: It has a low Glycemic Index (GI) of 35 (based on FNRI - DOST study) vs.60-65 of regular table sugar, hence it is easier on blood sugar than most natural sweeteners. It can be used by and is considered good for people with diabetes.
  • Good for the gut: Contains inulin, a natural prebiotic fiber that reduces sugar high and crash, slows down glucose absorption and keeps the gut happy.
  • Better Electrolytes: contains potassium, magnesium and sodium which are essential for regulating your body's water content as well as many heat, nerve and muscle function. Coconut Sugar has 400 times more potassium than white sugar.
  • Powerhouse of vitamins and minerals: contains Vitamin C, iron, zinc and calcium which has many health benefits, including stronger bones. 
  • Rich in antioxidants: Since it is only a dehydrated sap, considered as raw food, that means it retains all the rich antioxidants found in the original source. 
  • It is easy to use, as it is a cup of sugar replacement. Just follow your usual recipes.
  • Widely used as a natural sweetener in cooking, baking or beverages of your choice.

Different Names for Coconut Sugar:

  • Coconut Nectar
  • Coconut Palm Sugar
  • Coconut Sap Sugar
  • Coconut Blossom Sugar

Please note: Palm sugar is not the same thing and is often confused when used in labeling.

Shelf Life:

  • Best before 12 months from the date of manufacturing. .
  • Store in a cool dark place away from direct sunlight. Use a dry spoon while using the product and close the lid securely after use.

Nutritional Information (Per 100g)


Typical values


Typical values

Total Soluble Sugar

92.1 g

Magnesium (Mg)

11.78 mg

Reducing Sugar


Sodium (Na)

45 mg



Zinc (Zn)

410 ug

Amino Acids


Manganese (Mn)

141 ug


24.5 mg GA

Iron (Fe)

3900 ug

Antioxidant Activity 

525 mg (TE)

Copper (Cu)

519 ug



Vitamin A

698 IU

Nitrogen (N)

202 mg

Vitamin B2

1.6 mg

Phosphorus (P)

72.75 mg

Vitamin B3

6.8 mg

Potassium (K)

775 mg

Vitamin C

81.36 m

Calcium (Ca)

2.9 mg

Facts to know about Coconut Sugar: 

Coconut Sugar Glycemic Index (GI)

  • Foods are given a glycemic index score based on how rapidly or slowly their ability to raise blood sugar levels. Low glycemic index (GI) foods have a tendency to release glucose gradually and continuously.
  • The sap of coconut tree flower buds is used to make coconut sugar. The majority of the sap's water content is evaporated by slowly boiling it at a moderate temperature, while maintaining the pH levels. Coconut sugar, which is the end result, has a caramel color.
  • The glycemic index of coconut sugar, which ranges from 35 to 54, is low. As was already noted, because it contains inulin, a form of fiber that can slow down the absorption of sugar. Therefore, coconut sugar won't cause a surge in your blood sugar. Consuming foods with a low glycemic index also increases your chance of having more sustained energy throughout the day.
  • Glycemic index of refined sugar is in the range of 65 to 75, which is regarded as medium to high. Honey is a further comparison. Depending on the kind, it has a glycemic index that ranges from 35 to 87. Some types of honey could have a lower GI. However, the honey you often see in supermarkets has undergone pasteurization. Beneficial nutrients are lost during pasteurization.Jaggery has a high glycemic index(GI) score of 84.4. A food that has a high GI contains a lot of sugar. Also, it might cause a significant rise in blood glucose levels. Foods having a low glycemic index are part of the optimal diabetic diet.
  • In conclusion, coconut sugar undoubtedly has nutrients and a low glycemic index. However, it's crucial to keep in mind that coconut sugar is still a form of sugar. That is a fact that cannot be avoided. It will raise your blood sugar like all sugars do, but not as much as cane sugar. Although coconut sugar is undoubtedly healthier than conventional sugar, you should still use it sparingly and in moderation, depending on your overall health goals.

Coconut Sugar Glycemic Load (GL) 

  • The quantity and quality of the carbs in a given food item are measured by the food's glycemic load. You can determine a food's Glycemic Load if you know its Glycemic Index and the grammes of carbohydrates it contains.
  • Glycemic Index x Grams of Carbs /100
  • Although the glycemic index is a good starting point, it can be tricky. It doesn’t consider how the amount, or serving, of a food affects your blood sugar. That’s called glycemic load, or GL. It also has three categories:
  1. Low glycemic load, 1-10
  2. Medium glycemic load, 11-19
  3. High glycemic load, 20 or higher
  • The glycemic load for a 55-gram serving is 4. So you’d have to eat a lot of coconut sugar for it to dramatically raise your blood sugar.
  • Since coconut sugar has a glycemic load (GL) of 1.8, it is categorized as a low GL food with a serving size of 25-gram.


Coconut Sugar and Diabetes

  • The low glycemic index of coconut sugar is a significant feature. When eating, diabetics should pay close attention to their GI. This figure displays the blood sugar level in terms of concentration. Blood glucose levels gradually rise after eating. This GI displays the concentration of sugar because it is delivered directly into the circulation during digestion. Because of this, diabetics should frequently check their G1.
  • Contrary to other refined sugars, coconut sugar has been demonstrated to naturally have a low GI. If we catch a rise in blood sugar early, we can avoid long-term effects and illnesses. We can guard against a number of heart and blood vessel conditions. We can  also monitor our weight and cholesterol levels.
  • No matter how highly recommended coconut sugar may be, diabetics must understand that they can only use it if they have already agreed to do so with their doctor when taking any kind of sweetener. Always consult a medical expert before making any decisions.

Effects of Coconut Sugar on Blood Sugar

  • Coconut sugar is the best option if you're searching for a natural, plant-based sweetener to maintain your blood glucose and energy levels.
  • Coconut sugar doesn't raise your blood sugar and insulin levels like refined white  sugar does since it has a lower glycemic index (35).
  • Given that the glycemic index measures how quickly a product raises blood sugar levels, coconut sugar might be a better choice for diabetics.
  • Less likelihood of a blood sugar rise. A modest quantity of inulin, a form of soluble fiber that helps lessen the likelihood of blood sugar increases after meals, is included in coconut sugar per serving. Those with diabetes may benefit from eating inulin-rich foods.

Coconut Sugar and Kids

  • Coconut sugar is thought to be safe for newborns. Although coconut sugar has many more advantages than refined sugar, it is still a type of sugar and has a lot of calories, thus its usage in your child's diet needs to be limited. For this reason, coconut sugar is suggested for infants older than one year old. After your child turns one, you can introduce them to coconut sugar instead of refined sugar 
  • The numerous vitamins, antioxidants, and fiber in coconut sugar provide additional advantages for kids.
  • They are shielded from the additional refined sugar preservatives and additives.
  • They become accustomed to coconut sugar's more authentic flavor.
  • Less will be needed than refined sugar, resulting in a healthier food for your youngster.

Coconut Sugar v/s Regular Sugar

Coconut Sugar

Regular Sugar

Due to its plant-based composition and minimum processing, coconut sugar is a preferred sweetener in many vegan diets.

A crystalline tabletop and industrial sweetener used in meals and beverages, sugar is sucrose.

Coconut sugar has a glycemic index of about 35

Regular Sugar has a Glycemic index of 60-65

Free from artificial processing 


Contains 70-75 percent of sucrose and 10-20 percent of fructose which is less as compared to sugar

Contains comparatively more sucrose & fructose.

Coconut sugar contains 400 times more potassium than white sugar

Contains 2 mg of potassium per 100gms

Because it is slowly absorbed into the circulatory stream, there is less chance of blood sugar increases.

Can cause a sudden spike in Blood Sugar

Coconut Sugar v/s Sugarcane Jaggery

Coconut Sugar

Sugar Cane Jaggery

There are two steps to making coconut sugar: first, an incision is made in the coconut palm blossom, and the liquid sap is collected. The sap is then heated in order to remove the water and crystallize the sap. Little quantities of vitamins and minerals are still present in the end product, which is dark and granular.

Jaggery is an unprocessed sugar derived from sugar cane or date palm that can be purchased as a block, a liquid, or in granular form. The sap is removed, filtered, and then heated to evaporate any remaining water to create it the old-fashioned way.

As opposed to table sugar or jaggery, which raises blood sugar and insulin levels, coconut sugar has a lower glycemic index (35) than refined sugar (60 to 65).

Jaggery's precise chemical composition depends on the plant that is utilized, but it typically contains between 65 and 85 percent sucrose and 10-15 percent fructose and glucose. A high GI of roughly 85 applies to it.

Coconut sugar may be a slightly better choice than jaggery due to its lower GI and minimal but significant nutrient contribution.

While jaggery has a better nutritional profile than refined  sugar - it is still high in calories, high in GI and at the end of the day, it remains a sugar and should be consumed in moderation.