Unsweetened coconut is sold shredded, flaked or can be obtained from a whole coconut. The flesh of the coconut is a source of coconut oil and contains valuable nutrients. Add flaked, unsweetened coconut to baked goods, cereals, stir fries or smoothies. You do not need to consume large amounts to benefit from its nutritional qualities.
Types
Fresh coconuts come in mature and young varieties. The mature versions are those with a hairy, brown outer shell and contain a dryer, firmer meat inside. Young coconuts have a green or white outer coating with a delicate, soft meat. Young coconuts contain more water.
Macronutrients
A 1 oz. serving of unsweetened coconut provides 2 g of protein and 7 g of carbohydrates. Coconut meat is high in fat with 18 g per oz. One oz. provides 187 calories. Coconut is also rich in fiber, with 7 g per 1 cup serving.
Considerations
Although much of the fat in coconut meat is saturated -- 16.2 g of the 18 g per oz. -- it primarily medium-chain fatty acids. These types of fat are digested easily and are primarily used for energy, rather than stored as are longer chain fatty acids found in animal fats notes Bruce Fife, N.D. on the Coconut Research Center website. Coconut meat and oil is rich in lauric acid, which is used for its anti-microbial and anti-fungal qualities.
Vitamin Content
Coconut meat provides just 1 percent of the recommended dietary allowance for vitamins C and E, thiamin, folate and niacin. It provides 2 percent of pantothenic acid and riboflavin. It offers 4 percent for vitamin B6.
Mineral Benefits
Coconuts provide you with several different minerals. One oz. offers 5 percent of the RDA for iron, 1 percent for calcium, 6 percent for magnesium and phosphorous, 4 percent for potassium, 11 percent for copper and 7 percent for selenium. It also provides 38 percent of the RDA for manganese.
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