Coconut Meat Can't Be Beat

In case you are unaware, coconut meat is a superfood.

Coconut Meat Is So Tasty

Fresh Meat from the Coconut

In some parts of the world, it’s even labeled the king of foods because it:

  • Provides an abundance of vitamins, minerals, antioxidants and fiber. (See coconut nutrition for more details).
  • Promotes, Sustains and Restores Health

Outside of consuming this delicacy raw, there are innumerable other ways to enjoy it. If it’s not in your kitchen at present, it ought to be because you can benefit from it’s yummy taste as well as give your body the advantage of it’s powerful healing capabilities.

After all, people in other cultures have sustained themselves for long periods of time just on the nutrition of coconuts alone.

Meat from the coconut is available in two forms:

  • Fresh
  • Dried

For additional information about dried coconut meat, click here.

Fresh meat from coconuts is found under several outer layers that protect it and keep it sterile.

The meat can come from both young and mature coconuts. Both types of coconuts are considered highly nutritious.

Meat From Young Coconuts

Meat From Mature Coconuts

Coconut meat from young fruit
Coconut meat from mature fruit

Meat from young coconuts or (a.k.a green coconuts) is very creamy and gelatinous.

It looks and feels like jelly because you can eat it with a spoon.

This is the type that is often fed to babies as they are weaned from their mothers’ breast.

Young coconut meat spoils more quickly than mature meat. This is why it’s rare to find it outside of tropical locales. 

However, for those of you living in the States, they can be found in some stores during the summer months.

Meat from mature coconuts is white, much harder and has a slightly sweet and nutty taste.

As the coconut matures, the quantity of oil in the meat increases too.

Mature meat has high levels of fiber and oil which help it function like a probiotic.

Probiotics are very beneficial for the digestive system because they feed the good bacteria in the intestines.

In this way, fresh meat from coconuts is considered a functional food. By eating it you accomplish two important things for your body:

  1. You feed the body a high quality food source.
  2. It functions in specific ways once inside the body (i.e. feeds the good bacteria in the intestines).

A few of the health benefits that can result by consuming fresh meat consistently are:

  • It helps to regulate digestion and elimination.
  • It assists in weight loss.
  • It's a powerful germ fighter.

Almost half the weight of fresh meat comes from water. It also contains less sugar than meat from other fruits like oranges or apples.

The mineral levels of iron, phosphorous and zinc are high.

Mature meat keeps longer than younger meat but is still perishable. It must be stored in the refrigerator or freezer to maintain freshness.

If you choose to keep the meat in the refrigerator, keep in mind it will only remain fresh for 3-4 days. This goes for foods made with fresh coconut meat too; like coconut milk.

If you have fresh meat on hand and don't know what to do with it or don't have time to prepare something at that moment, freezing the meat is your best bet. In a well sealed, thick freezer bag the meat should last up to 3-6 months. Otherwise, the average freezer bags don't protect the meat enough by allowing freezer burn or bacteria to grow.

If you detect any freezer burn on the coconut meat after freezing, discard immediately.

Interestingly, after going thru an extraction process coconut oil is another product that comes from the meat of a coconut. Unlike other coconut products, coconut oil does not need to be stored in the refrigerator.

Coconut Meat Nutrition Information

The following is a list of nutritional information for both the meat from young coconuts and mature coconuts.

One, whole young coconut yields the following nutrients:

  • 140 Calories
  • Total Fat = 3g
  • Saturated Fat = 3g
  • Trans Fat = 0g
  • Cholesterol = 0g
  • Total Carbohydrate = 20g
  • Dietary Fiber = 2g
  • Sugars = 15g
  • Protein = 2g
  • Sodium = 50mg

*A young coconut also provides 17% of the RDA for calcium.

*1 cup of raw, unpasteurized young coconut meat = 200 grams (without juice).

One cup of shredded fresh coconut meat from a mature fruit yields the following nutrients:

  • 283 Calories
  • Total Fat = 27g
  • Saturated Fat = 24g
  • Trans Fat = 0g
  • Cholesterol = 0g
  • Sodium = 16mg
  • Total Carbohydrate = 12g
  • Dietary Fiber = 7g
  • Sugars = 5g
  • Protein = 3g

*1 cup of raw, shredded coconut meat = 80 grams


Fife, Bruce C.N.,N.D., "Coconut Cures, Preventing and Treating Common Health Problems with Coconut", 2005

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