Coconut Meat Nutrition Facts
According to the U.S. Department of Agriculture, one cup (80 g) of shredded coconut meat contains (1):
Calories: 283 Protein: 2.66 g Fat: 26.8 g Carbohydrate: 12.2 g Fiber: 7.2 g Sugar: 4.98 g Calcium: 11.2 mg Iron: 1.94 mg Phosphorus: 90.4 mg Potassium: 285 mg Sodium: 16 mg Vitamin C: 2.64 mg Niacin: 0.432 mg Thiamin: 0.053 mg Vitamin B6: 0.043 mg Folate: 20.8 µg
Coconut meat is also rich in fiber and phenolic compounds, making it a very healthy food item (1). Scroll down to learn about its health benefits.
Health Benefits Of Coconut Meat
1. Improves Heart Health
Extra virgin coconut oil, derived from fresh coconut meat, milk, or residue, has beneficial effects on your heart health. A study conducted by Chiang Mai University, Thailand, found that consuming 15 ml extra virgin coconut oil twice daily for eight weeks increases HDL cholesterol levels (2). A review published in the Journal of Nutrition and Metabolism suggests that intake of coconut milk porridge can help decrease LDL (bad) cholesterol levels and increase HDL (good) cholesterol (3). In addition, the fiber in coconut meat can help reduce serum cholesterol levels (4). However, more studies are needed to understand this benefit of coconut meat.
2. Helps Regulate Blood Sugar Levels
A study published in the Journal of Complementary and Integrative Medicine found that the daily consumption of 100 g of fresh coconut helped reduce blood glucose levels in 80 healthy people, thereby preventing type-2 diabetes (5). In addition, a review published in the Journal of Food Science and Technology suggests that virgin coconut oil can help prevent the development of insulin resistance and hyperglycemia (too much sugar in the blood) in animals (6). The phenolic compounds and anti-inflammatory properties of coconut oil help regulate blood sugar levels (7).
3. May Aid In Weight Loss
Raw coconut meat, coconut oil, and desiccated coconut contain a high percentage of medium-chain triglycerides (MCT) (8). These MCTs have a positive effect on weight loss and body composition (9). Also, a study conducted by McGill University (Canada) found that foods rich in medium-chain triglycerides can diminish fat storage through the oxidation process (10).
4. May Promote Digestion
Coconut meat is rich in dietary fiber (4). Intake of foods that are rich in dietary fiber helps improve digestion and increases stool frequency in people with constipation (11). However, more studies are needed to understand this benefit of coconut meat.
5. May Improve Symptoms Of Alzheimer’s Disease
Intake of dietary coconut can help prevent and treat neurodegenerative problems. The phenolic compounds and hormones available in coconut may help in the prevention and management of Alzheimer’s disease (12). In addition, the oil derived from coconut meat may help slow down age-related cognitive decline (13). Vasundhara Agrawal, a nutritionist, says, “Manganese and antioxidants in coconut may help boost your immune system and reduce inflammation. This fruit’s MCTs may also have antiviral, antifungal, and tumor-suppressing properties.” Are there any risks associated with the overconsumption of coconut meat? Scroll down to find out!
Potential Downsides Of Coconut Meat
Consuming coconut meat in moderation is considered safe. But its excess consumption may lead to several side effects. Coconut meat contains saturated fats, and its high consumption may increase the risk of heart diseases. The intake of foods rich in saturated fats is associated with increased coronary heart diseases (14). Coconut meat is also rich in calories, so its high intake may lead to weight gain. Coconut meat allergies are rare, but some people may experience severe allergic reactions (15). Hence, limit your consumption and consult your doctor in case of any adverse reaction. Eating how much coconut meat is too much? And is there any recommended dosage? Let us check out the next section.
How Much Coconut Meat Should You Eat?
There are no recorded recommended dosage values for coconut meat. But you can eat about 100 g of coconut meat per day to reap its maximum benefits. Coconut meat can be purchased in many forms, including frozen, shredded, or dried. It is a versatile food that many people can easily add to their diet. Learn how to use coconut meat in your diet in the following section.
How To Use Coconut Meat
Some ways to use coconut meat include:
Mix coconut meat into dips and spreads. Add it to your favorite fruit salad, mixed greens, yogurt, or oatmeal for a tropical twist. Blending it into smoothies, dips, and sauces. Use it to coat meat, fish, poultry, or tofu before baking. Stir fresh chunks of coconut into stir-fries, stews, or cooked grains. Add it to porridge or overnight oats.
You can prepare some easy and delicious recipes with coconut meat. Check out the next section for three simple recipes you can try at home.
Coconut Meat Recipes
1. Vegan And Gluten-Free Coconut Meat Ceviche
What You Need
Cherry tomatoes – 2 cups Coconut meat – 2 cups Minced red onion – ¾ cup Chopped cilantro – ½ cup Chopped cucumber – ¾ cup Spicy tomato sauce – ¼ cup Finely minced garlic cloves – 2-3 Diced avocado – 1 Juiced lemon -1 Juiced lime – 1 Tajin seasoning – 1 tablespoon Olive oil – 1 tablespoon Ground cumin – 1 teaspoon Salt and pepper – to taste
Process
2. Coconut Meat Curry
What You Need
Mutton – ½ kg Water – 3 cups Vegetable oil – 2 tbsps Potatoes – 2 Turmeric powder – ½ teaspoon Lime juice – 1 teaspoon Curry leaves – 1 sprig Salt – 1 teaspoon Coriander – ¾ dessert spoon Red chilies – 4 Finely grated coconut – ½ cup Cumin – ½ teaspoon
Process
3. Creamy Coconut Rice Pudding
What You Need
Freshly grated coconut meat – ½ cup Arborio rice – 1 cup Coconut milk – 13.5 oz. Sugar – 1/3 cup Vanilla bean paste – 1 teaspoon Coconut extract – 1 teaspoon Dark rum – 1 tablespoon Heavy cream – ½ cup A couple of recycled vanilla beans
Process
The Bottom Line
Can you eat raw coconut meat? Yes. You can eat raw coconut meat, fresh or dried. It is a nutritious addition to your diet as it contains many nutrients. What is coconut meat called? The white, slightly sweet flesh of the coconut is referred to as coconut meat, and its dried form is known as copra. Is coconut meat good for the skin? Yes. Coconut meat is packed with beneficial fatty acids that help promote skin health and may help keep the skin hydrated, supple, and smooth. Can I eat coconut meat at night? Yes. You can enjoy coconut meat at any time of the day, and it will help boost your overall health.
