Coconut Sugar vs. Cane Sugar: How Do They Compare?

When it comes to sweeteners, there’s a wide range of options in terms of how healthy they are perceived to be. Cane sugar and high fructose corn syrup are considered to be among the least healthy, while honey, coconut sugar, and maple syrup are regarded as healthier alternatives. If you follow any health-conscious influencers, you’ll likely see coconut sugar used as a preferred substitute for cane sugar in recipes. But what makes these two sugars different? Is coconut sugar truly the better option? Can they be swapped out for each other? We’ve asked two registered dietitians to weigh in on the differences between coconut sugar and cane sugar.

What Is Cane Sugar?

If you grew up with a sugar bowl, it’s likely that cane sugar was the sweetener you found inside. Cane sugar is primarily derived from the sugarcane plant, which is also used to produce molasses, brown sugar, and white refined sugar,” explains Courtney Pelitera, MS, RDN, LDN, CNSC, a registered dietitian with Top Nutrition Coaching. The transformation of sugarcane into cane sugar is commonly referred to as refining, and nearly all varieties of cane sugar undergo this refining process, even raw sugar. Below is the nutritional information for this widely used sweetener, sourced from the USDA database.

Cane Sugar (2 teaspoons)

Calories: 30 calories Total Carbohydrates: 8 g Calcium: 0 mg, 29% of Daily Value (DV)* Potassium: 0 mg, 0% DV

*The Daily Value is based on the average nutritional needs of adult males and females without pre-existing conditions, as outlined by the National Institutes of Health (NIH).

In each gram of cane sugar, there is one gram of carbohydrates, equivalent to four calories. According to Sarah Alsing, MS, RD, a registered dietitian and the owner of Delightfully Fueled, "this type of sugar provides no nutrients other than carbohydrates and calories."

What Is Coconut Sugar?

Coconut sugar has become a popular choice in recent years, especially over the past decade, as more consumers prioritize health-conscious food options. "Coconut sugar, or coconut palm sugar, is derived from the sap of the coconut palm tree, which is evaporated to create small granules," explains Pelitera. The evaporation process results in a less refined product, as coconut sugar undergoes minimal processing compared to cane sugar. Let’s dive into the nutritional profile of this emerging sweetener, based on USDA data.

Organic Coconut Sugar (2 teaspoons)

Calories: 30 calories Total Carbohydrates: 8 g Calcium: 30 mg, 2% DV Potassium: 70 mg, 2% DV. Like cane sugar, one gram of coconut sugar contains one gram of carbohydrates and four calories. However, coconut sugar has more to offer than just carbs and calories. In addition to calcium and potassium, Pelitera and Alsing highlight that coconut sugar also contains zinc, iron, phosphorus, amino acids, vitamin E, vitamin C, and B vitamins, all of which contribute to supporting bone, immune, heart, metabolic, and skin health.

"Moreover, coconut sugar includes inulin, a prebiotic dietary fiber that provides several health benefits, such as regulating blood sugar levels, aiding in weight management, and promoting digestive health by alleviating constipation," says Alsing.

Coconut Sugar vs. Cane Sugar

But do the extra nutrients in coconut sugar really make it a superior choice compared to cane sugar? Let's compare the two and see how coconut sugar measures up against its cane counterpart.

Added Nutrients

"Switching from cane sugar to coconut sugar regularly could potentially increase your intake of some of these nutrients. However, you would need to consume over 100 grams of coconut sugar per day to experience any noticeable benefits," says Pelitera. That would mean consuming nearly 400 calories and 100 grams of added sugar just to gain any substantial health advantages from this trendy sweetener. And yes, coconut sugar is still classified as an added sugar, which means it should be limited to less than 10 percent of your total daily calorie intake, according to the U.S. Dietary Guidelines. For someone consuming around 2,000 calories per day, this allows about 200 calories from added sugars—half the amount needed to obtain any meaningful health benefits from coconut sugar.

Glycemic Index

Some proponents argue that because coconut sugar contains inulin, it has a lower glycemic index (the rate at which blood sugar rises after consumption) compared to cane sugar. However, Pelitera explains, "Coconut sugar has a glycemic index between 54 and 57, which is quite similar to cane sugar's glycemic index of around 60." While these figures may vary slightly depending on the manufacturer and processing methods, the general consensus is that the difference is negligible, especially considering the small amount of fiber found in coconut sugar. One study even examined the effects of coconut sugar and cane sugar on blood sugar levels in individuals with type 2 diabetes and found no significant differences between the two, notes Alsing, reinforcing this view.

Price

Another key difference between these two sweeteners is their cost. For comparison, 16 ounces of Kroger’s Simple Truth Organic Coconut Sugar costs $4.99, about 31 cents per ounce, while Simple Truth Organic Cane Sugar is priced at $2.79 for 24 ounces, equating to roughly 12 cents per ounce.

Taste

Coconut sugar offers a slightly different flavor profile than cane sugar, with a more caramel-like taste, similar to brown sugar. It is also perceived as less sweet on the taste buds. Despite its name, coconut sugar doesn’t taste like coconut. "Since coconut sugar is derived from the palm tree and not the coconut itself, it lacks the coconut flavor," explains Alsing.

Can Coconut Sugar Replace Cane Sugar?

Although coconut sugar and cane sugar have some differences, coconut sugar can be swapped for cane sugar in nearly all recipes on a one-to-one basis. However, some might prefer using a bit more coconut sugar to compensate for its slightly lower sweetness. Coconut sugar is versatile, working well in baked goods, sauces, granola, oatmeal, coffee, tea, and any recipe where you'd typically use cane sugar. Just keep in mind, switching to coconut sugar may not replicate the exact taste as cane sugar would, as noted by Pelitera.

Is Coconut Sugar a Healthier Option Than Cane Sugar?

Coconut sugar is often promoted as a healthier alternative to cane sugar due to its added micronutrients, fiber, and amino acids. However, the quantities of these nutrients are minimal in typical serving sizes. To experience significant benefits, you'd need to consume large amounts of coconut sugar, which could happen if you're baking frequently. But in daily use, both coconut and cane sugar share similar health concerns, as both contain comparable levels of calories and carbs.

"Many people try substituting cane sugar with coconut sugar to aid in weight loss. Unfortunately, coconut sugar provides the same calorie content as cane sugar, so using it in equal amounts will not lead to weight loss," says Pelitera. Like cane sugar, coconut sugar can hinder blood sugar control for those with metabolic disorders due to its high carbohydrate concentration. Better alternatives for sweetening recipes are nutrient-dense options such as whole fruits, 100% fruit juice, sugar-free fruit preserves, or even honey. So, while coconut sugar offers some nutritional advantages, it should be used in moderation, just like cane sugar.