Calories…One half cup coconut…or a piece of fresh coconut meat measuring 2″ x 2″ x 1/2″…contains about 350 calories. Protein…1/2C or a 2″ cube of coconut meat contains 1.5 grams protein. Carbs…1/2C or a 2″ cube of coconut meat contains about fifteen grams carbohydrates. Fiber…1/2C or a 2″ cube of coconut meat contains four grams of fiber.
One-half cup or a 2″ cube of coconut contains about fifteen grams of total fat—13.4g saturated fat…0.64g monounsaturated fat…and a smaller amount of polyunsaturated fat—meaning that coconut is not one of the healthiest fruits out there.The American Heart Association recommends limiting your fat intake to a total of 78 grams per day…of which no more than sixteen of these grams being saturated fat… Which means that coconut is not actually healthy for you if you are concerned about your fat intake.
- Coconut is not a significant source of vitamins, but is also a very good source of B-complex vitamins—vitamins such as folates, riboflavin, niacin, and thiamin.
- Manganese…A single serving of coconut meat provides 34% of the daily value for manganese, a mineral that helps your body maintain a healthy brain, nervous system, healthy bones, and immune function.
- Copper…A single serving of coconut meat provides 10% of the daily value for copper, a mineral that helps form red blood cells.
- Selenium…A single serving of coconut meat contains 6% of the daily value for selenium, an important antioxidant that protects your cells.
- Iron…A single serving of coconut meat contains 2mg…11% of the daily value…of iron, a mineral that helps form red blood cells and also helps regulate your heartbeat.
- Potassium…A single serving of coconut meat contains 356 mg…7.5% of daily value…of potassium.
AntioxidantsCoconut contains antioxidants—including gallic acid, caffeic acid, salicylic acid, and p-coumaric acid—which may help protect cells from damage and death caused by oxidative stress and chemotherapy….and may also reduce your disease risk.