Is Coconut Good for You?

Researchers have explored the potential health benefits of coconut, including its role as an antibacterial and anticancer agent and its effect on blood sugar and heart health.
The following article covers the benefits of coconut pulp (or “meat”), its nutrition, and safety.
A halved coconut surrounded by brown shells.
What Is Coconut?

Coconut consists of three layers: the external layer (exocarp), the middle layer (mesocarp), and the internal layer (endocarp), which surrounds the endosperm. The endosperm includes coconut water and coconut meat (pulp).2
Each layer has its uses and benefits.2 Fibers from the mesocarp become material for carpet, car seat stuffing, and agricultural fertilizer. Parts of the endocarp are used for various projects and crafts.1
A coconut’s maturity impacts the way it’s used and how it’s processed.2 For example, young coconut is typically used for its meat. As the coconut ages, the meat solidifies, and the water content decreases. Oil and milk are typically extracted from mature coconut.2

Multiple products are made from coconuts. Some coconut-derived products include the following:
• Oil
• Butter
• Flour
• Milk
• Sugar
• Extract
• Water
Coconut has been linked to health benefits for years. It has traditionally been used to help with the following conditions:
• Low sex drive
• Diarrhea
• Hair loss
• Diabetes
• Wound care
• Stomachaches
• Fevers
• Skin rashes
• Inflammation1

Traditional Southeast Asian medicine has utilized different parts of the coconut and created various medicinal formulations for certain health conditions.3
Coconut Nutrition
Besides its history of medicinal use, coconut provides nutrients, vitamins, and minerals. Namely, coconut is a significant source of antioxidants and fatty acids.4

Coconut meat is rich in medium-chain triglycerides (MCTs), a specific type of saturated fat.42 The liver absorbs and breaks down MCTs easily. MCTs can be converted into ketone bodies. Ketones are an alternative energy source that both the body and the brain use.5 Some research suggests that ketones derived from MCTs may have potential health benefits for diabetes and heart disease.42

Generally, one serving of coconut meat provides the following nutrition:
• Fiber: 4 grams (g) (16% of daily value)
• Carbohydrates: 6.84 g
• Total fat: 15 g
• Water: 29.2 g6

One serving of coconut is the equivalent of 45 g, just shy of half a cup.
Fiber Content of Coconut
Fiber is the nondigestible part of carbohydrates. Fiber adds bulk to the diet, makes you feel full faster, and helps you manage a healthy weight.7
Research shows that eating a high-fiber diet is associated with a reduced risk of heart disease, type 2 diabetes, colorectal cancer, and death.8

Fat Content of Coconut
Coconut meat is a high-fat product. Of the 15 g of total fat, 13 g are from saturated fat.6
Mature coconut meat has a higher antioxidant and fat content than young coconut meat.24
Health Benefits of Coconut
Researchers have studied coconut for the following health benefits.

Antioxidant
Some evidence reveals coconut has antioxidant properties.
Antibacterial
According to research, extracts produced from coconut’s endocarp (internal layer) inhibited bacterial activity in lab studies.
Anticancer
Blood Sugar Control
Good for Your Gut
Alzheimer’s disease