Coconut is a nutrient-dense drupe high in calories, healthy fats (specifically MCTs), fiber, and essential minerals like manganese and copper. A 100g serving of raw coconut meat contains roughly 350-370 kcal, 33-37g of fat, 9g of fiber, and 3-4g of protein. It is notably rich in saturated fat, but its fatty acids, such as lauric acid, are metabolized differently than animal fats, supporting energy, brain, and heart health.   

• Coconut Water : Low-calorie liquid containing potassium, with 94-95% water content.
• Coconut Meat/Kernel : Highly fibrous, used fresh or dried.
• Coconut Oil : Contains over 90% saturated fat, with high lauric acid (44-51%).
• Nutritional Benefits : Rich in manganese for enzyme function, copper for heart health, and insoluble fiber for digestion.