Do you need a coconut sugar substitute for a recipe?  Coconut sugar is trending in many recipes.  So, what’s the big deal with coconut sugar?  Well, it adds a delicious taste and texture to cookies, cakes, candies, and caramel.  Coconut sugar is also available in many coffee shops. Think of it like this.  If a recipe calls for white sugar, use coconut sugar to take it up a notch.

But what if you have a recipe that uses coconut sugar and you don’t have any on hand?  Well, there are several acceptable coconut sugar substitutes you can use in a pinch.  However, before I talk about these substitutes, I provide a brief overview of coconut sugar.

What Is Coconut Sugar?

Coconut sugar comes from the sap of coconut palm flowers.  The sap is boiled and reduced to a thick syrup.  With evaporation, it reduces to crystals, granules, or soft blocks.  Coconut sugar has a deep caramel color and a mild caramel taste.  Notably, it has trace amounts of potassium, zinc, iron, and fatty acids.  Like white sugar, 1 teaspoon coconut sugar contains 15 calories and 4 grams of carbohydrates.  Due to its fructose content, coconut sugar is not considered keto-compliant.

What to Use as a Coconut Sugar Substitute

If you do not have coconut sugar on hand or cannot find it in the grocery store, use one of these nine substitutes.  Of course, the taste and texture will vary.

• Light brown sugar
• Sucanat
• Turbinado sugar
• Date Sugar
• Monk fruit sugar
• Maple sugar
• Stevia
• Raw Honey
• Agave Syrup

Light Brown Sugar

The number one coconut sugar substitute is light brown sugar. Light brown sugar comes from cane sugar.  It gets its color from molasses, which is added to the refined white sugar.  Notably, the more molasses added, the darker and heavier the sugar. Dark brown sugar has 10% molasses, while light brown sugar has 3.5% molasses. 1 teaspoon light brown sugar has 11 calories and 3 grams carbohydrates.

Light brown sugar has a mild caramel taste and is a great substitute for its texture, flavor, and color.  Since light brown sugar is sweeter than coconut sugar, use 2/3 c for every cup of coconut sugar.  Note: some recipes ask for a 1:1 substitution.

Sucanat

The second coconut sugar substitute is sucanat. It is a natural and organic type of cane sugar that is is a registered trademark of Ragus Holdings, Inc.  Sucanat comes from heating and beating the sugar cane juice with paddles to form large granules.  It has a heavy molasses taste with hints of caramel.  1 teaspoon sucanat has 15 calories and 4 grams carbohydrates. Due to its large granules and coarse texture, run it through the food processor. Then, use the exact amount that the recipe requires of coconut sugar.

Turbinado Sugar

The third coconut sugar substitute is turbinado sugar. Turbinado sugar is a partially refined brown sugar made from sugar cane juice.  It has large, coarse granules and 3.5% molasses.  Turbinado sugar has a pale brown color and a mild caramel taste.  Like coconut sugar, it has a crumbly texture that works well with recipes that hold moisture. 1 teaspoon turbinado sugar has about 18 calories and 5 grams carbohydrates. When a recipe calls for coconut sugar, use the exact amount that the recipe requires of coconut sugar.

Date Sugar

The fourth coconut sugar substitute is date sugar. Date sugar comes from dehydrated dates.  It has a pale brown color and a mild butterscotch-like flavor. Date sugar contains trace amounts of potassium, B Vitamins, iron, and antioxidants. Due to its coarse texture, run it through the food processor.  1 teaspoon date sugar has 18 calories and 5 grams of carbohydrates. Then, use the exact amount that the recipe requires of coconut sugar.

Monk Fruit Sugar

The fifth coconut sugar substitute is monk fruit sugar.  Monk fruit is a small, round gourd (5-7 cm in diameter) that is used in Chinese and other Eastern medicines as a healing herb. It is a natural, organic sweetener.  Surprisingly, the antioxidants give monk fruit its sweet taste.  Monk fruit has 0 calories and 0 carbohydrates and is a a popular sweetener in low-calorie products. Monk fruit is 200 times sweeter than coconut sugar, so use 2/3 c for every 1 cup of coconut sugar.

Maple Sugar

The sixth coconut sugar substitute is maple sugar. Maple sugar is a natural, organic sugar made from boiling maple sap until the liquid evaporates into granules. It has a nutty, caramel taste and is a traditional sweetener in Canada and the northeastern United States, where maple trees are abundant. One teaspoon maple sugar has about 11 calories and 3 grams carbohydrates. When a recipe calls for coconut sugar, use the exact amount that the recipe requires of coconut sugar.

If you don’t have maple sugar, use maple syrup. Use 1/4 cup of maple sugar for every 1 cup of coconut sugar. 1 tablespoon maple syrup has about 52 calories and 12 grams carbohydrates.

Stevia

The seventh coconut sugar alternative is stevia. Stevia is a natural sugar-free substitute made from the stevia plant, and is generally recognized as safe by the Food and Drug Administration. Now, you don’t want to miss this. Stevia has no carbohydrates, but still packs a sweet punch. 1 teaspoon stecia has 0 calories and 0 gram carbohydrates. If you have diabetes or need to watch your blood sugar levels, then use stevia in the same amount in a recipe that uses coconut sugar. Then, use a drop or two of coconut extract for a great flavor.

Raw Honey

The eight coconut sugar substitute is raw honey. If you’ve never baked with real honey, you are in for a nice treat. Raw honey gives a unique flavor and is excellent for recipes that hold moisture. One tablespoon of raw honey has about 64 calories and 17 grams carbohydrate. Use 1/4 cup of raw honey for every 1 cup of coconut sugar.

Agave Syrup

The final coconut sugar substitute is agave syrup. Agave syrup comes from two varieties of the agave plant–blue and salmiana. Interestingly, tequila is made from blue agave. Agave syrup has a dark amber color and a mild flavor. 1 teaspoon of agave syrup has about 21 calories and 5 grams carbohydrates. Since it is sweeter than sugar, use 1/4 cup of agave syrup for every 1 cup of coconut sugar.

Candace Bolden, Dietetic Intern, Southern Mississippi University is a contributor to this post.

Now, It’s Your Turn

Don’t fret if you don’t have coconut sugar on hand for a recipe or can’t find it in the supermarket.  Use one of these 9 coconut sugar substitutes.   However, remember that it is still sugar and has all of the negative consequences of a high-sugar diet.   In fact, the Dietary Guidelines for Americans recommend no more than 10% of calories come from sugar. 

• What’s your favorite recipe that uses coconut sugar?
• Which of these coconut sugar substitutes have you used in a recipe that called for coconut sugar?

You may also like our blog posts on sweet potato toasts 3 ways, how to reduce your sugar intake, and 8 life hacks for eating healthy on a budget.

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