Native to the tropics, coconut is used to make several nutritious foods and beverages. Dehydrated, shredded coconut makes for a healthy addition to your diet, because it helps maintain healthy tissue and fights disease. It is a complete food rich in calories, vitamins, and minerals.

Health benefits:

  • Helps digestion.
  • Good source of vitamins A and E.
  • Contains polyphenols and phytosterols, all work together to decrease the levels of LDL (low level lipoprotein) cholesterol.
  • Good source of fibre.


  • Can be eaten as a snack.
  • Coconut can be grated thinly or thickly.
  • Can be used to sprinkle over various curries, vegetable dishes, beverage or in salad.
  • Can be used to make sweet preparations.

Nutritional information per 100 gr of?Coconut

  • Energy: 660?kcal
  • Protein: 6.88?g
  • Total fat: 65?g
  • Saturated Fat: 57.22?g
  • Monounsaturated fat: 2.75?g
  • Polyunsaturated fat: 0.71?g
  • Carbohydrates: 24?g
  • Fiber: 16.3?g
  • Calcium: 26mg
  • Iron: 3.32?mg
  • Selenium: 18.5?mcg
  • Phosporus: 206?mg
  • Magnesium: 90?mg
  • Potassium: 543 mg
  • Vitamin B6: 0.3 mg
  • Vitamin C: 1.5?mg
  • Vitamin E: 0.44 mg
  • Vitamin K: 0.3?mcg