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    You are here: Home / Recipes / Clean Eating / Everything you need to know about coconut sugar

    Everything you need to know about coconut sugar

    Published on Oct 22, 2015 · Last updated on Aug 24, 2021 ·

    449 shares
    Everything you need to know about coconut sugar aka coconut crystals | NotEnoughCinnamon.com

    Is coconut sugar good for you? Is it an adequate white sugar substitute for healthy baking and how do I use it? Find answers to all of these questions in this post! 

    Everything you need to know about coconut sugar aka is coconut sugar good for you - Pin

    What is coconut sugar? 

    Coconut sugar also called coconut crystals or coconut palm sugar sometimes is a great alternative to refined white sugar.

    The golden brown coconut sugar is obtained by heating the sap of the coconut flower until most liquid has evaporated. In other words, it's hardly processed.

    Now, does that make it a "healthy" alternative to white sugar? Is coconut sugar good for you?  Let's have a look.

    Coconut Sugar vs White Sugar aka. Is coconut sugar good for you? 

    coconut sugar vs white sugar nutritional table

    As you can see from the chart, coconut sugar and granulated sugar have a very similar nutritional profile.

     One tablespoon of coconut sugar has 45 kCal and 12 grams of carbs, while one tablespoon of white sugar has 48 kCal and 12.6 grams of carbs. Pretty much identical.

    If you're just looking to reduce your calorie or carb intake, coconut sugar might not be the good choice for you.

    But what these numbers don't tell you is that coconut sugar has a much lower glycemic index than white sugar. It means that it won't make your blood sugar spike as normal sugar does. It's also a bit more nutritious.

    Where white sugar basically provides empty calories, coconut sugar contains a small amount of minerals like zinc, iron, calcium, and potassium.

    The takeaway here is that coconut sugar is probably not your friend if you're trying to lose weight, but is still a better choice than refined white sugar because it's less processed and more nutritious.

    So is coconut sugar good for you? Well, it depends on what your goals are. Weight loss or overall health.

    How to use coconut sugar for cooking and baking 

    Using coconut sugar is quite similar to cooking and baking with brown sugar. It has a light but distinctive flavor, close to brown sugar or molasses.

     Keep in mind that it will make your batter brown, so it's not ideal for some recipes.

    If you've never tried coconut sugar before, start with a recipe that has been developed using coconut sugar, try it and see how you like it. Then you can start replacing it in your favorite recipes.

    To replace white sugar with coconut sugar in your recipe, the ratio is usually 1 for 1 (use 1 cup of coconut sugar for 1 cup of granulated sugar).

    You might need to play around with your recipe, adjust the other ingredients and the baking time but I found the substitution pretty easy to do.

    two bags of organic coconut sugar on a rustic wooden table

    Where to buy coconut sugar

    • In the "health food" aisle of your supermarket, or sometimes even in the "baking" aisle, next to the white sugar. My local supermarket (Coles) carries different brands in both aisles (one is organic, the other is not).
    • In a health food store
    • If you can't find it in stores, Amazon has a great selection of brands and it might be your cheapest option. Browse the different brands here.

     two healthy Apple Pie Oatmeal Bars made with coconut sugar stacked on top of each other

    Recipes using coconut sugar

    Now that you know everything about coconut sugar, let's get to the actual cooking!

    Here's a selection of my favorite recipes. And watch out this space, there's plenty more coming your way!

    -{Healthier} Apple Pie Oatmeal Bars (pictured)

    -Apple Pie Spice Muffins (Gluten Free)

    -Healthy Blueberry Muffins (Gluten Free)

    -Lemon Pie Bars (Gluten Free)

    -Double Chocolate Zucchini Bread (Gluten Free)

    -Cherry Oatmeal Bars (Gluten Free)

    -Japanese Miso Eggplant

    And for the most recent recipe using coconut sugar, click here.

    Still, have questions about coconut sugar and how to use it? Ask below and I'll do my best to answer them!

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    Reader Interactions

    Comments

    1. Sara @ Life's Little Sweets

      October 23, 2015 at 1:37 am

      There is great information here. I love baking with coconut sugar, I try to work it into many dessert recipes. Thank you for this helpful post!

      • Diana

        December 30, 2019 at 9:43 am

        Have you ever tried to make chocolate with coconut sugar?

        • Marie

          May 06, 2020 at 11:49 pm

          Hi there. No, I have not tried it myself but I know a lot of brands that sweeten their chocolate bars with coconut sugar! There are also plenty of coconut sugar chocolate recipes online - now you got me curious and I want to look into it myself! Thanks for the inspiration!

    2. Susan

      October 23, 2015 at 4:39 am

      Great post, Marie! I knew that coconut sugar was healthier, at least insofar as it is less refined. But I didn't know about the lower glycemic load. Very interesting. We've been using evaporated cane juice instead of refined granulated sugar, because it's less processed. Around here, the coconut sugar is harder to find (until we get our Sprouts grocery on our side of town), but I will probably be using it more in my cooking now.

    3. Bethany @ Athletic Avocado

      October 23, 2015 at 8:28 am

      This is a great article! I love coconut sugar so much and I adore baking with it in place of white sugar!

    4. Vicky & Ruth- May I Have That Recipe

      October 27, 2015 at 1:26 pm

      This is so interesting...thank you so much for sharing! Coconut sugar has become my favorite sugar...i love it!

    5. John Marris

      May 02, 2016 at 1:03 am

      Coconut sugar is a natural and healthier sweetener.Like table sugar, coconut sugar is a blend of glucose and fructose.We have studies showing fructose contributes to insulin resistance, diabetes, heart disease, and obesity.I like this blog.

    6. Linda

      December 21, 2016 at 5:35 am

      In my world, people looking for a good substitution for white sugar, is also looking for a worthy substitution for all purpose flour. True there is gluten free all purpose but it is sooooo processed. I would love some of your delicious recipes to use almond, coconut or even einkorn flour. Those of us who do alternative baking also usually can't tolerate corn, gluten, soy and a lot of times dairy. Gratefully I can get away with raw dairy! Thanks for your input!

    7. Shannon

      June 23, 2017 at 4:10 pm

      Hi!

      I am following a recipe that calls for light brown sugar, however, I only have coconut palm sugar. Would the ratio be 1:1?

      • Marie

        June 27, 2017 at 11:19 am

        Usually it is, yes! What's the recipe?

    8. Lydia

      July 16, 2017 at 7:29 am

      I'm making plum butter (overnight crock pot recipe) and I'm short on brown sugar. Will using some coconut palm sugar change the taste much?

      • Marie

        July 17, 2017 at 12:56 pm

        No it's really similar, you can definitely use coconut sugar instead!

    9. Julie

      August 12, 2017 at 8:26 pm

      I just found my coconut sugar in the pantry (I forgot I had it) and it is as hard as a rock, do you know any way to soften it?

      • Marie

        August 29, 2017 at 6:46 pm

        Yes it happens to me too sometimes and I just try to "hammer" it a little. If this doesn't work, you could try to pulse it in your food processor.

    10. Ross

      August 12, 2017 at 9:22 pm

      Well actually this is the first time I hear about coconut sugar! I often use brown sugar when making sweets, but I am now excited to try coconut sugar instead, especially that I love coconut sweets!

      • Marie

        August 29, 2017 at 6:44 pm

        Oh I'm excited to hear how you like coconut sugar!

    11. sally Marsh

      November 28, 2017 at 1:52 pm

      I want to do a carrot cake I've done before which has 225g of light brown sugar, can I just replace like for like with coconut sugar?

      • Marie

        November 29, 2017 at 9:56 am

        Yes you definitely can! I would maybe add a little less coconut sugar (say 200g) because the flavor is a bit stronger than light brown sugar, but other than that, you can substitute it with the same proportion

    12. Margaret Lee

      December 23, 2017 at 5:52 pm

      I used coconut sugar when I was making Swiss roll today, but I found my eggs didn’t rise as much as when I use caster sugar. Why is this? I ended up having to use a smaller baking tray.

      • Marie

        December 29, 2017 at 3:56 pm

        It could be because coconut sugar has a larger grain than caster sugar - you could try pulsing it in the food processor to make it finer.

    13. Corrie

      December 23, 2017 at 11:52 pm

      Does coconut palm sugar expire? I forgot I had some, oops! Don’t know if it’s ok to still use it.

      • Marie

        December 29, 2017 at 3:54 pm

        I think it's pretty much like refined sugar. If it looks fine then you're probably good to go!

    14. Debbie

      February 21, 2018 at 6:34 pm

      Can you make a simple sugar syrup using coconut sugar?

      • Marie

        March 05, 2018 at 9:37 am

        I don't see why not. The syrup might be a bit brownish though - it could be important depending on what you're planning to do with it.

    15. DebbDebbie

      March 31, 2018 at 4:52 pm

      Can you use coconut sugar after the expiration date? Thank you

      • Marie

        April 01, 2018 at 11:34 am

        The taste might be slightly altered but it's 100% safe. I've done it before.

        • Debbie

          April 01, 2018 at 3:50 pm

          Thank you, I hope it turned out okay as I am bringing the baking to a family gathering.

          • Marie

            April 03, 2018 at 11:41 am

            You should be all good! Hope your family enjoyed the treat 🙂

    16. Rosario

      April 18, 2018 at 2:04 am

      Tried coconut sugar in my coffee (with milk) and it's great tasting... similar to brown sugar! Love it and will now be using it with my coffee and also tea (herbal).????

      • Marie

        April 18, 2018 at 9:12 am

        It's delicious, isn't it?! Glad you loved it Rosario 🙂

    17. Bunnie

      April 21, 2018 at 1:45 am

      Hi Marie. I like you, use it measure for measure. There is one thing I have noticed however, when using a normal recipe like cake, (I am gluten free so my flour is also) I find cookies, or cakes are a wee bit dryer than a refined sugar product. I was wondering if you have noticed the same and if so if you have figured out a solution. I think regular sugar actually has moisture. So I am thinking water, oil or syrup addition may bridge the gap. Would love to hear your opinion. PS. There is a brand that is now offering a finer grain/blonde color. I find my coffee bean grinder can get me finer for those of you wondering about the granular size. 🙂

    18. Salma Hijjawi

      June 14, 2018 at 12:31 am

      I use coconut sugar in all my baking and I love it, but when I use it in milk pudding or vanilla ice cream the result have this brownish grey color, it is totally unappetizing. Can I find white coconut sugar?
      Thanks

      • Marie

        June 28, 2018 at 9:15 pm

        Unfortunately I've never see white coconut sugar - I don't think it exists. And they would have to process it a lot, potentially with harsh chemicals, to make it white so I'm not sure it would be a healthy option anyway 🙂

    19. Tricia L Collier-White

      June 18, 2018 at 6:22 am

      What about freezer jam? Would the ratio still be 1:1? I'm trying to recreate all my favorite recipes replacing cane sugar with coconut sugar. TIA

      • Marie

        June 18, 2018 at 4:26 pm

        Yes, I think it would be the same ratio!

    20. Lauretta Carra

      July 04, 2018 at 1:22 am

      Why when I blend a cup of coconut sugar do I get less than a cup after blending?

      • Marie

        July 09, 2018 at 4:29 pm

        Because when it's blended, the sugar becomes thiner and takes up less volume in the cup

    21. Reta Berry

      August 14, 2018 at 2:32 am

      I don't tolerate sugar so use stevia. Can stevia be substituted for coconut sugar (wish I could use c sugar) any idea of the exchange for it?

      • Marie

        August 15, 2018 at 9:55 am

        Stevia is a whole different beast - you can't use it exactly like you would coconut sugar (although it's similar). Check out this guide, you probably find an answer to your questions: https://wholenewmom.com/kitchen-tips/stevia-what-it-is-and-how-to-use-it/ 🙂

    22. Stacie

      August 22, 2018 at 4:56 am

      Hi! I’m supposed to stay away from refined sugar as it is a high inflammatory agent. Do you know anything about where coconut sugar sits, as far as being an inflammatory agent?

      • Marie

        December 11, 2018 at 10:24 am

        I'm sorry I'm not sure and I wouldn't feel comfortable giving medical advice as I'm not qualified to do so.

    23. Terry

      August 30, 2018 at 10:56 pm

      I have an issue when baking with coconut sugar; the end product is a bit dry/crumbly. I made a wonderful coffee cake using the same recipe I have used for years and, it came out slightly dry and "crumby" (too many crumbs, almost crumbly). I also made some "blondes", same dryness issue. Everything has tasted great and I'm not going to stop using it, but, has anyone altered any of the other ingredients to fix the dryness/crumbles?

      • Marie

        November 27, 2018 at 4:05 pm

        That's really interesting. I've never noticed this issue. Hopefully someone can chime in and help you!

      • Jemmie45

        July 06, 2020 at 12:24 am

        I add a tsp of olive oil to the recipe (when baking) which helps with the moistness.

    24. Gaby janes

      September 04, 2018 at 1:57 am

      Oh my goodness I’m one of those really old fashion types well over 65 just stat some pain management treatments for my old bones broke my backinseveralplac3s it’s recomended not to use white sugar as it dose aggravate inflammation in those areas so a completely new life style of eating the one thing I would not change is my tea or coffee had to have sugar not like suryup but sweeter I absolutely refuse to use artificial sugar that fake stuff just sits in my mouth for days but I’ve decided this week to try a natural sugar coconut sounded awsome with lest processing with it well to the point I’m on my third day of use I’m happy to report it’s good replacement and being natural my body knows what to do with it not turning it into some toxic wAste stored in the fat best of all it’s not gmo contaminated I bought organic as I have for my complete lifestyle change all foods organic or they not passing through this mouth yes that’s one of my illnesses toxic thank you for allowing me to text here with my thoughts blessings to all yup cookies are on my list next to make as a southerner sweets are just in our blood . Any feed back is welcomed .

      • Marie

        December 11, 2018 at 10:58 am

        Happy to read coconut sugar worked well for you Gaby!

    25. Liz

      October 01, 2018 at 7:25 pm

      My coconut sugar is hard, can I soften it?

      • Marie

        December 11, 2018 at 10:07 am

        Have a look at this article, it should help you (brown sugar is similar to coconut sugar): https://www.thekitchn.com/how-to-soften-hard-brown-sugar-58602

    26. Patricia H Schafer

      November 20, 2018 at 4:01 pm

      In making cranberry sauce, can I use coconut sugar instead of white sugar? I have seen the comments above with the ratio 1:1 for baking. Is it same for sauces?

      • Marie

        November 20, 2018 at 4:51 pm

        Yes, coconut sugar would be perfect for cranberry sauce and you can use the same amount you would for white sugar. Happy thanksgiving!

    27. Scooter

      November 21, 2018 at 8:28 pm

      What about cheesecake. I saw no real recipe online for using Coconut sugar. I guess according to your blog its just a swap out .. maybe using slightly less for flavor?

      • Marie

        November 27, 2018 at 4:02 pm

        The issue with cheesecake is that coconut sugar will darken the white batter, and yes, you might taste it a bit, unless the recipe is heavy on the lemon or vanilla extract. In terms of texture, I think it would work just fine.

    28. Vera Jones

      November 22, 2018 at 1:57 am

      I love using coconut sugar but can I use it in a fudge recipe and get the same fudge texture?

      • Marie

        December 11, 2018 at 9:44 am

        Yes, I think it would work fine! But know that brands have different grain size. If yours is on the bigger side, you may want to blend the sugar first (in a blender or food processor) to make sure it's fine and doesn't make your fudge grainy.

    29. Denise

      December 05, 2018 at 12:43 am

      Can you substitute coconut sugar for raw cane sugar in a brownie recipe?

      • Marie

        December 11, 2018 at 9:29 am

        Yes, absolutely!

    30. Charlene Weeks

      December 16, 2018 at 8:47 pm

      Trying to make cookies that call for almond flour and maple syrup..2 c of Flour/1/2 c syrup.
      I want to use coconut sugar instead of maple syrup but since this is a dry ingredient, I am wondering should I add some water to combine ingredients, and how much to add?

      • Marie

        December 17, 2018 at 11:45 am

        You are right, substituting a dry ingredient for a wet one can be tricky. I'm not an expert baker at all, but I wouldn't recommend using water.

    31. Beth

      December 26, 2018 at 11:34 pm

      Wondering if I can use coconut sugar in place of granulated sugar in a braised red cabbage recipe. I haven't tried coconut sugar yet but am intrigued by the glycemic benefit. Thank you!

      • Marie

        December 27, 2018 at 3:02 pm

        I think it should work well, yes! I'm sure the taste will be good, I'm just wondering about the color but since it's red cabbage (=pretty dark) it shouldn't alter the presentation either.

    32. sameeha

      January 13, 2019 at 8:59 pm

      will there be a difference in the texture and colour if I use coconut sugar instead of white sugar in cupcakes

      • Marie

        February 05, 2019 at 10:09 am

        I wouldn't use coconut sugar in cupcakes if you care about how they'll look. Unless the batter is already dark (if you're making chocolate cupcakes for instance) the coconut sugar will turn the white batter brown-ish so not they prettiest 🙂

    33. Carley

      March 22, 2019 at 7:11 pm

      Hi! Can I substitute coconut sugar in place of muscovado sugar?

      • Marie

        April 07, 2019 at 11:38 am

        Absolutely!

    34. Diana

      December 30, 2019 at 8:46 am

      Can coconut sugar be used in chocolate making? I want to use organic cacao powder, raw cacao butter and coconut sugar.

      • Marie

        May 06, 2020 at 11:51 pm

        Hi Diana! Yes, you can make chocolate bars with coconut sugar as a sweetener and I think there are some great recipes online! Feel free to share your experience with the community, if you try one of them. Cheers

    35. Eve

      February 02, 2020 at 4:54 pm

      Hi there!

      I have a condition called pica, in which I have the craving to eat sand. This occurs because I am anaemic (= I have a an iron deficiency). Instead of eating sand I substitute it by eating coconut sugar, more than several times a day. Is that a bad thing for my health?

      • Marie

        February 04, 2020 at 7:12 pm

        Hi Eve! I'm afraid I can't answer your question, this is something you need to ask your doctor. All the best!

    36. Helen Mcfadden

      March 08, 2020 at 1:06 am

      Hi Marie
      Can coconut sugar be caramelized?

      • Marie

        May 06, 2020 at 7:30 pm

        Hi Helen! I would say that depends on the type of recipe... Are you thinking creme brulee or caramel sauce? Keep in mind that coconut sugar burns at a lower temperature than white sugar.

    37. Becky

      March 15, 2020 at 1:00 am

      I just made peanut butter cookies and used coconut sugar. They taste the same using the 1/1 ratio, but I had to cut the cooking time almost in half. The cookies were burning around the edges. The recipe also called for 375 * which I ended up lowering to 350*. Hope that this helps other bakers. That’s funny... I don’t consider myself a baker. I’m just lucky that I can cook!

    38. Madison

      March 21, 2020 at 6:36 pm

      Is coconut sugar similar to regular sugar that it would last past its expiration date?

      • Marie

        May 06, 2020 at 7:06 pm

        You betcha! There is nothing in sugar that "goes bad" in a traditional sense. If exposed to moisture, it can become hardened and form rocks, but is still edible.

    39. Sonja Guerrero

      May 03, 2020 at 6:36 pm

      I've been using coconut sugar for some time now.You can use substitute it in most recipes.I have found in baking cookies they are dried out.If someone knows what to do let me know please.

      • Marie

        May 06, 2020 at 6:43 pm

        Hi Sonjia! Baked goods with coconut sugar are often a bit on the crispier side if you replace brown sugar with coconut sugar 1:1 without adding additional moisture. The reason is that there is molasses in brown sugar, which makes it wetter and adds moisture to your cookies. I hope this helps 🙂 Have an excellent day.

    40. Bob

      May 21, 2020 at 4:14 pm

      Can you use Coconut Sugar when baking bread? and if so at what ratio and does it require more moisture?

      • Marie

        June 01, 2020 at 10:30 am

        Hi Bob! I wish I could help you but I'm not familiar with bread making at all. Hopefully others can chime in and help you!

    41. Brittney

      June 09, 2020 at 6:09 am

      Can I use coconut sugar for a cheesecake?

      • Marie

        June 22, 2020 at 9:43 am

        I'm not sure it'd be ideal. What kind of cheesecake is it? If it's a classic white one, I'm afraid the coconut sugar would make the batter dark and look unappetizing. For the base no problem though.

    42. Sandi

      June 28, 2020 at 3:38 pm

      Will egg yolks thicken when whipping coconut sugar instead of white sugar?

      • Marie

        June 28, 2020 at 3:48 pm

        Yes, they do

    43. Janine

      September 07, 2020 at 1:39 am

      Can I use coconut sugar in place of white sugar in standard jam recipes that also call for fruit pectin?

    44. Mary

      November 27, 2020 at 7:16 pm

      Does coconut sugar sugar lose its flavor or quality of taste after a period of time?

      • Marie

        January 08, 2021 at 7:51 pm

        Hi Mary. It should not if stored properly. Just make sure you store it in a dry and dark place. I like to store mine in an airtight container.

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