Elaine Moran Wellness

Healthy Habits, Delicious Life!

You are here: Home / Food as Medicine Database / Search by Food / Coconut

Coconut

Health BENEFITS of Coconuts:

High in Manganese

  • helps the body absorb calcium
  • important for strong bones and joints
  • supports antioxidant enzymes that fight free radicals
    (see full list here)

High in Copper

  • aids in producing ATP, the body's main source of energy
  • helps release stored iron to make oxygen-carrying red blood cells
  • assists in making and maintaining strong connective tissues
    (see full list here)

High in Selenium

  • helps regulate the production of thyroid hormones
  • plays a key role in fertility and reproduction
  • helps strengthen the immune system
    (see full list here)

High in Iron

  • necessary for making hemoglobin in red blood cells
  • helps store and transport oxygen throughout the body
  • assists white blood cells in fighting bacteria
    (see full list here)

High in Lauric Acid (Fatty Acid)

  • acts as an anti-microbial, anti-viral, anti-bacterial agent fighting pathogens
  • helps lower blood cholesterol levels reducing risk of atherosclerosis
  • most is converted into energy by the liver rather than stored as fat

Good Amounts of:

MACRONUTRIENT PERCENTAGE OF CALORIES
(1/2 cup coconut meat, raw = approximately 142 calories)

16%
Carbohydrates
4%
Protein
80%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1/2 cup coconut meat, raw)

6.1g
Carbohydrates

1.4g
Protein

13.4g
Fat

FIBER & NATURAL SUGARS

(grams per 1/2 cup coconut meat, raw)

3.6g
Fiber*

2.5g
Natural Sugars*

NET CARBS

(grams per 1/2 cup coconut meat, raw)

2.5g
Carbohydrates – Fiber = Net Carbs

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.