Coconut Meat Nutrition Facts and Health Benefits

Coconut meat is part of different savory and sweet dishes, but somewhat controversial because it is very high in saturated fats. This article discusses the nutritional information and potential benefits of coconut meat.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 25, 2022.

Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell.

It is a popular food in many tropical regions and is used in various dishes, including coconut curry, coconut rice, and coconut milk.

Coconut meat is also used to make coconut flour, oil, and other coconut-based products.

It is a good source of nutrients, including vitamins, minerals, and antioxidants. It is exceptionally high in fiber, which can help with digestion and weight management.

Coconut meat is very high in saturated fats and somewhat controversial, especially medium-chain fatty acids (MCFAs), which have been shown to have potential health benefits for conditions such as heart disease, diabetes, and weight management.

One of the main health benefits of coconut meat is its high content of lauric acid, a type of MCFA that has been shown to have antiviral and antibacterial properties.

Some studies have also suggested that coconut meat may have potential health benefits for conditions such as high cholesterol, high blood pressure, and thyroid health.

Coconut Meat Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of coconut meat:

  • Energy: 354 calories
  • Carbs: 15.2 grams
  • Sugar: 6.23 grams
  • Fiber: 9 grams
  • Protein: 3.33 grams
  • Fat: 33.5 grams
  • Saturated Fat: 29.7 grams

Jump to a section where you can learn more about coconut meat nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Coconut Meat

Thanks to a significant amount of specific vitamins and minerals, coconut meat could provide several health benefits.

Continue reading to discover the potential benefits of consuming coconut meat.

May Lower the Risk of Cancer

Selenium may help to lower the risk of some forms of cancer.

This benefit of selenium could be attributed to its ability to reduce oxidative stress and DNA damage, boost the immune system, and destroy cancer cells.

Selenium can boost immune functions and reduce the risk of infections.

It can also regulate the activities of the immune cells against allergens and irritants and, thus, prevent the symptoms of allergic diseases like asthma, dermatitis, and rhinitis.

It also plays a role in restoring healthy immune functions, thus preventing the development and progress of autoimmune disorders that occur when the immune cells fail to recognize the body’s tissues as their own and attack them.

Selenium can improve the health of the skin, hair, and nail. It can support the healing of skin lesions and promote hair growth.

It can also support a healthy thyroid and prevent the occurrence of thyroid dysfunctions.

They May Boost Red Cells Production

Copper is needed by the body for several functions, including the formation of red blood cells.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can support the defense mechanisms of the immune system involved in infection prevention.

Copper also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

May Improve Bone Mineral Density

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is also needed for normal nerve and brain function.

Manganese can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

Coconut Meat Nutrition Facts

Continue reading to find out the following coconut meat nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on coconut meat macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate5% DV15.2 g
Protein7% DV3.33 g
Fat43% DV33.5 g

Vitamin Content

Coconut Meat are not an excellent source of any particular vitamin.

However, they contain Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.

Here's the full coconut meat vitamin content per 100g:

Vitamin A0% DV0 IU
Vitamin C4% DV3.3 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)6% DV0.066 mg
Vitamin B2 (Riboflavin)2% DV0.02 mg
Vitamin B3 (Niacin)3% DV0.54 mg
Vitamin B5 (Pantothenic acid)6% DV0.3 mg
Vitamin B6 (Pyroxidine)3% DV0.054 mg
Vitamin B9 (Folate)7% DV26 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E2% DV0.24 mg
Vitamin K0% DV0.2 µg

Mineral Content

Coconut Meat are excellent source of Copper, and Manganese.

They also contain a good amount of Iron, Selenium, and Zinc and some Magnesium, Phosphorus, and Potassium.

Here's the full coconut meat mineral content per 100g:

Calcium1% DV14 mg
Copper48% DV0.435 mg
Fluoride0% DV0 mg
Iron14% DV2.43 mg
Magnesium8% DV32 mg
Manganese65% DV1.5 mg
Phosphorus9% DV113 mg
Potassium8% DV356 mg
Selenium18% DV10.1 μg
Sodium1% DV20 mg
Zinc10% DV1.1 mg

Protein and Amino Acid Profile

Coconut Meat contain 3.3 g of protein per 100 g, or in other words, coconut meat provide 0.94 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in coconut meat contain all nine essential amino acids, however, they are a little bit low in lysine.

Histidine OK10% DV0.077 g
Isoleucine OK9% DV0.131 g
Leucine OK8% DV0.247 g
Lysine Low7% DV0.147 g
Methionine OK6% DV0.062 g
Phenylalanine OK11% DV0.169 g
Threonine OK11% DV0.121 g
Tryptophan OK13% DV0.039 g
Valine OK10% DV0.202 g

Fat Breakdown

Around 85% of the calories in coconut meat are from fat. Coconut Meat have 33.5 grams or 43% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Coconut Meat fat content mostly consists of saturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, coconut meat is cholesterol free.

Coconut Meat do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat43% DV33.5 g
Saturated Fat149% DV29.7 g
Monounsaturated Fatdo not have a %DV1.42 g
Polyunsaturated Fatdo not have a %DV0.366 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

17% of the calories in coconut meat come from carbohydrates.

Carbs in coconut meat are mostly fiber (59%), followed by sugars and starch.

When it comes to sugars, coconut meat are relatively low in sugar, containing grams of sugar per 100g.

Coconut Meat are a great source of fiber, and considered as a "high fiber food", as the contain 7.2 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of coconut meat is 9.

Total Carbohydrate6% DV15.2 g
Dietary Fiber32% DV9 g
Sugars12% DV6.23 g

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