Coconut has been used for many generations in a variety of medicinal ways. It kills germs, has anti-aging properties, increases metabolism and helps prevent cancer. Coconut meat contains several nutrients that support good health and prevent illnesses. Look for young coconuts at supermarkets and farmer's markets and use them to prepare baked goods or trail mix. If you are watching your saturated fat intake, talk with your doctor about whether coconut has a place in your diet.
Saturated Fat
A diet that is too high in saturated fat increases your risk of developing heart disease. Limit your saturated fat intake to 10 percent of your daily calorie intake. For a 2,000-calorie diet, this means getting no more than 22 g of saturated fat per day. One cup of raw coconut meat contains nearly 24 g of saturated fat, making it a food that should be an occasional indulgence rather than an everyday part of your meal plan.
Calories
Keeping your calorie intake at 2,000 or less is a good way to control your weight or drop some unwanted pounds. Choosing foods that are low in calories allows you to eat more while still staying within the recommended amount. A cup of raw coconut meat contains 283 calories. If you choose to eat it, balance your intake for the rest of the day to prevent overdoing it on calories.
Fiber
Despite the high amount of saturated fat and calories that raw coconut meat contains, it is a good source of fiber. Fiber supports healthy digestion and bowel function and helps control your cholesterol. Fiber digests slowly, so when you eat fiber-rich foods you feel full for longer. Women need 21 to 25 g of fiber each day and men should get 30 to 38 g daily. A cup of raw coconut meat contains 7 g of fiber.
Carbohydrates
Carbohydrates should make up 45 percent to 65 percent of your daily calorie intake to support your body's energy levels. Raw coconut has about 12 g of carbohydrates per cup, but MayoClinic.com recommends getting most of your carbohydrates from fruits, vegetables and whole grains that are low in fat and calories, which supports overall health and fights diseases that include heart disease, diabetes and obesity.
Selenium
Selenium is a micronutrient that you need only in very small amounts, but is important for preventing cellular damage from free radical exposure, regulating your thyroid and protecting your immunity. The average adult should get 55 micrograms of selenium each day. A cup of raw coconut meat contains 8 micrograms.
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