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What Is Coconut Meat, and Does It Have Benefits?

The white flesh inside a coconut is known as coconut meat.

Carne de coco Biococo
Carne de coco Biococo

Coconuts are the large seeds produced by tropical coconut palms (Coconut nucifera). Their brown, fibrous husks hide the meat within.

As the oil and milk derived from this fruit have grown in popularity, many people may be wondering how to use coconut meat and whether it has any health benefits.

This article will teach you everything there is to know about coconut meat.Información nutricional

Nutritional data

Coconut meat is high in fat and calories, but low in carbohydrates and protein.

1 cup (80 grams) fresh, shredded coconut meat nutrition facts (1Trusted Source):

  • Calories: 283

  • Protein: 3 grams

  • Carbs: 10 grams

  • Fat: 27 grams

  • Sugar: 5 grams

  • Fiber: 7 grams

  • Manganese: 60%

  • Selenium: 15%

  • Copper: 44%

  • Phosphorus: 13%

  • Potassium: 6%

  • Iron: 11%

  • Zinc: 10%

Coconut meat is high in minerals, particularly manganese and copper. Copper helps bone formation and heart health while manganese supports enzyme function and fat metabolism (2Trusted Source, 3Trusted Source).

Carne de coco Biococo
Carne de coco Biococo


Because of its high fat content, Fat Coconut is a one-of-a-kind fruit. Its meat contains approximately 89% saturated fat (4Trusted Source).

The majority of these fats are medium-chain triglycerides (MCTs), which are absorbed intact in your small intestine and used to produce energy by your body (5Trusted Source).


One cup (80 grams) of shredded coconut contains 7 grams of fiber, which is more than 20% of the daily value (6Trusted Source).

The majority of this fiber is insoluble, which means it is not digested. Instead, it aids bowel health by moving food through your digestive system.


Coconut meat contains a lot of calories, saturated fat, and fiber. It also has minerals such as manganese, copper, selenium, phosphorus, potassium, and iron.

Carne de coco Biococo
Carne de coco Biococo

Coconut meat has numerous health benefits.

Coconut meat may be beneficial to your health in a variety of ways.

The fat content of this tropical fruit has been the subject of much research into its health benefits.

Could improve heart health

Coconut meat contains coconut oil, which has been shown to increase HDL (good) cholesterol while decreasing LDL (bad) cholesterol. Improvements in these markers may lower your risk of heart disease (7Reliable Source).

In one 4-week study, 91 people were given 1.6 ounces (50 mL) of extra virgin coconut oil, extra virgin olive oil, or unsalted butter every day. When compared to those given butter or olive oil, those given coconut oil had a significant increase in HDL (good) cholesterol (8Trusted Source).

An 8-week study of 35 healthy adults found that taking 1 tablespoon (15 mL) of coconut oil twice daily resulted in a significant increase in HDL cholesterol compared to the control group (9Trusted Source).

Another 8-week study found that people who ate 7 ounces (200 grams) of porridge made with coconut milk had lower LDL (bad) cholesterol and higher HDL (good) cholesterol than those who ate porridge made with soy milk (10Trusted Source).

Carne de coco Biococo
Carne de coco Biococo

Could help with weight loss

Coconut meat may help you lose weight.

MCTs in this fruit may promote feelings of fullness, calorie burning, and fat burning, all of which may aid in weight loss (11Trusted Source, 12Trusted Source, 13Trusted Source).

Furthermore, the high fiber content of coconut meat can increase fullness, which may aid in the prevention of overeating (14Trusted Source, 15Trusted Source).

A 90-day study of 8 adults found that adding 1.3 cups (100 grams) of fresh coconut to a standard diet daily resulted in significant weight loss when compared to adding the same amount of peanuts or peanut oil (16Trusted Source).

Keep in mind that these studies used extremely high amounts of coconut and MCT oil, so it's unclear whether eating smaller amounts of coconut meat would have the same effects.

Carne de coco Biococo
Carne de coco Biococo

Could benefit digestive health

Coconuts are high in fiber, which bulks up your stool and promotes bowel regularity, thereby keeping your digestive system healthy (6Trusted Source, 17Trusted Source).

Because these fruits are high in fat, they can aid in the absorption of fat-soluble nutrients such as vitamins A, D, E, and K.

Furthermore, MCTs found in coconut meat have been shown to strengthen gut bacteria, which may protect against inflammation and conditions such as metabolic syndrome (18Trusted Source).

Furthermore, coconut oil may inhibit the growth of potentially harmful yeasts like Candida albicans, which can cause serious infections (19Trusted Source).

Other advantages

Other advantages of eating coconut meat include the following:

  • Blood sugar levels may be stabilized. This fruit may help with blood sugar control by lowering fasting blood sugar and altering gut bacteria (20Trusted Source, 21Trusted Source, 22Trusted Source).

  • Immunity may be improved. Coconut's manganese and antioxidants may help boost your immune system and reduce inflammation. MCTs from this fruit may also have antiviral, antifungal, and tumor-fighting properties (23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source).

  • It could be beneficial to your brain. Coconut oil's MCTs provide an alternative fuel source to glucose, which may benefit people with impaired memory or brain function, such as those suffering from Alzheimer's disease (27Trusted Source, 28Trusted Source).

Carne de coco Biococo
Carne de coco Biococo


Coconut meat's MCTs and fiber may help with weight loss, heart health, digestion, brain health, blood sugar levels, and immunity.

Potential drawbacks

While coconut meat has numerous advantages, it may also have disadvantages.

It contains a substantial amount of saturated fat, which is highly contentious.

A study of over 115,000 healthy adults discovered that consuming a lot of saturated fat was linked to an increased risk of heart disease (29Trusted Source).

While the effects of saturated fat on heart disease are still being debated, studies show that substituting unsaturated fats for saturated fats may reduce the risk of heart disease (30Trusted Source).

Some scientists argue that, while coconuts do not appear to harm heart health, most people do not consume enough of them to experience any negative effects, particularly on a Western diet (31Trusted Source).

Given that this fruit may also benefit your heart, more research on coconut meat and long-term heart health is required.

Notably, coconut meat is high in calories. If you do not restrict calories elsewhere, overeating it may result in unwanted weight gain.

Finally, some people may have severe reactions to coconut. Coconut allergies, however, are uncommon and are not always associated with other nut allergies (32Trusted Source).

Carne de coco Biococo
Carne de coco Biococo


Coconuts are high in saturated fat, a contentious fat that may be harmful in large amounts. Furthermore, coconut meat is high in calories, and some people may be allergic to it.

How to Prepare Coconut Meat

Coconut meat is available in a variety of forms, including frozen, shredded, and dried.

You can even buy whole coconuts in some places. You'll need to use a hammer and nail to pierce its soft spots — or eyes — before draining the milk and breaking the husk. If the meat is soft, use a spoon to remove it; if it's firm, use a knife.

Coconut meat can be used in a variety of ways, including:

  • shredding it and combining it with fruit salad, mixed greens, yogurt, or oatmeal.

  • It's great in smoothies, dips, and sauces.

  • Using it in conjunction with breadcrumbs to coat meat, fish, poultry, or tofu before baking.

  • It was dried to be added to homemade trail mix.

  • Incorporate fresh coconut chunks into stir-fries, stews, or cooked grains.

Carne de coco Biococo
Carne de coco Biococo

Choosing the healthiest items

Many dried and prepackaged coconut products are heavily sweetened, increasing the sugar content significantly.

One cup (80 grams) of fresh, unsweetened coconut has 5 grams of sugar, whereas one cup (93 grams) of sweetened, shredded coconut has 34 grams (4Trusted Source, 33Trusted Source).

As a result, unsweetened or raw products are the healthiest.


Coconut meat, both fresh and dried, can be used in a variety of dishes, including cooked grains, smoothies, and oatmeal. To reduce your sugar intake, opt for unsweetened or raw products.

Carne de coco Biococo
Carne de coco Biococo

In conclusion

Coconut meat is the white flesh of a coconut that can be eaten fresh or dried.

It is high in fiber and MCTs and may have a variety of health benefits, including improved heart health, weight loss, and digestion. However, because it is high in calories and saturated fat, it should be consumed in moderation.

Overall, unsweetened coconut meat is a healthy addition to any diet.

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