Craving something tropical? Coconut brings the beachy vibes and a bunch of health perks. From its chewy texture to its nutrient-rich profile, this versatile fruit does more than just taste good.
Registered dietitian Natalie Romito, RD, LD, shares why this popular drupe (a fruit with a hard covering that encloses a seed) deserves a spot in your snack rotation.
Is coconut good for you?
Raw coconut meat is a good source of healthy fats, fiber and essential minerals, like iron and manganese.
“That said, coconuts are also higher in calories and fat than most other fruits,” Romito points out. “So, it’s best to eat them in moderation.”
One-third of a cup of shredded, raw (unsweetened!) coconut meat contains:
- 94 calories
- 9 grams of fat (including 8 g of saturated fat)
- 5 milligrams of sodium
- 4 grams of carbohydrates
- 2 grams of sugar
- 1 gram of protein
- 2 grams of fiber
A quick note: The term “coconut meat” refers to the fruit of the coconut itself — the thick, fleshy white part that you eat (called the copra or endosperm). There’s no actual meat in there!
7 health benefits of coconut
The fiber, nutrients and type of fat in coconut meat make it a good addition to snacks and meals. Specifically, it can:
- Boost energy levels
- Aid in healthy blood sugar, weight management and digestion
- Fight inflammation
- Provide much of your daily fill of manganese
Let’s take a closer look at the health benefits of coconut.
1. Gives you energy
There’s a reason many trail mixes contain dried coconut! Coconut meat is rich in a type of saturated fat called medium-chain triglycerides (MCT), which your body can quickly change into energy. This makes coconut a good fuel choice before or after exercise.
“Medium-chain triglycerides are shorter or medium-length chains of fat molecules that go directly to your liver, giving your body an almost immediate energy boost,” Romito explains. “Your body doesn’t store MCT as fat as easily as it stores long-chain triglycerides.”
Eating too much saturated fat can lead to high cholesterol, heart attack and stroke, but a moderate amount is fine. And it’s better to get it from a fruit like coconut than a food like butter or fast-food cheeseburgers.
“Many people can safely get 10% of their daily calories from saturated fat without raising their risk of heart issues,” Romito assures. “Half a cup of coconut meat provides just over 50% of daily saturated fat needs for someone who eats a 2,000-calorie diet.”
2. Meets most of your manganese needs
Half a cup of raw, shredded coconut has .6 micrograms of the bone-building mineral manganese. That may not sound like much, but it’s actually up to one-half of what most adults need in a day!
In addition to lowering your risk of osteoporosis and broken bones, manganese supports healthy brain function and has been linked to a lower risk of seizures and Parkinson’s disease.
3. Supports healthy blood sugar
Coconut’s fiber content can slow digestion, which helps prevent spikes and dips in blood sugar. That makes it a smart choice for people who are watching their blood sugar (glucose), like if you have diabetes.
4. Aids digestion
In addition to being high in fiber, as mentioned, coconut is high in the mineral manganese — and together, they can give your digestive system an assist. Manganese helps your body make digestive enzymes that break down nutrients in food. Fiber keeps your bowels moving, which helps prevent constipation.
5. Fights inflammation
Like other fruits and veggies, coconut is high in antioxidants. These naturally occurring chemicals help protect against cell damage and cell death caused by unstable molecules called free radicals.
Coconut certainly can’t work any wonders on its own. But it can be a part of a healthy, balanced diet rich in antioxidants, which research has shown helps lower your risk of inflammation and conditions like Alzheimer’s disease, heart disease and cancer.
6. Packed with good-for-you nutrients
A half cup of raw, unsweetened, shredded coconut is loaded with other healthy nutrients:
- 143 milligrams of potassium
- 46 milligrams of phosphorus
- 13 milligrams of magnesium
- 11 milligrams of folate
- 6 milligrams of calcium
7. Super versatile
You’ll find coconut products throughout your grocery store, often touted as a swap for more traditional products:
- Coconut flour is a grain-free flour alternative that’s also paleo- and keto-friendly.
- Coconut milk is a dairy-free replacement for cow’s milk.
- Coconut water is healthier than sports drinks for getting electrolytes.
- Coconut sugar can be used in place of regular sugar (though it doesn’t add much nutritional benefit).
But use coconut oil sparingly, if at all. “The process of making coconut oil removes all the nutrients found in raw coconut meat,” Romito explains. “You get a lot of fat and calories with few nutritional benefits.”
Is coconut a superfood?
Given all of its vitamins, nutrients and fiber, you can call coconut a superfood. But it’s important to know that it’s a word that doesn’t really mean anything.
‘Superfood’ isn’t a recognized category of foods, so there are no set criteria for this distinction. The label is often just applied to any food that’s healthy, especially those that are rich in antioxidants, minerals and vitamins and low in calories and fat.
“Most fruits and vegetables (or whole-plant foods) are classified as ‘superfoods,’” Romito shares. “So, just focus on those you enjoy!”
You might think coconut’s high calorie and fat content make it a no-go for superfood status. But the type of saturated fat in coconut (those medium-chain triglycerides we discussed earlier) is a better option than many other types of saturated fat. And most people don’t eat so much raw coconut that they consume an excess of calories or saturated fats.
In other words, like any other food, coconut should be eaten in moderation. But it’s both delicious and nutritious — so, go ahead and enjoy a taste of the tropics!
English (US) ·