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About Calories in Coconut

Coconuts feature in countless dishes in Indian cuisine. The coconut is essentially a large seed of the coconut palm tree from which we get coconut water, raw coconut meat, coconut oil and coconut milk. Colloquially known as ‘God’s fruit’, not only do coconuts hold great importance in religious rites in India, but are also included in various dishes all over the world, ranging from savoury to sweet. The flavour, texture and nutritional value set coconuts apart, and it is especially popular in South India. But what do we really know about the calories in coconut or its nutritional value? Read on to learn more about coconut’s nutritional content and potential health benefits.

How Many Calories Does Coconut Have?

As part of being health-conscious, knowing the nutritional value of the food we consume on a daily basis is an important aspect. The number of calories in one medium coconut is 1400 if we look at the average calories in fresh coconut meat. Most of these calories are derived from fat, but coconuts are also a rich source of iron, potassium and fibre. However, if we had to consider smaller servings, the coconut calories for 100 gms of raw coconut meat are 354. For one cup or 80gms of fresh raw coconut meat, calories and nutrients are distributed as follows:

Coconut Calories (80 gms)

Calories

283

Protein

3 g

Carbohydrates

10 g

Fibre

7 g

Fat

27 g

Sugar

5 g

Vitamins/Minerals

Manganese, Copper, Selenium, Zinc, Potassium, Phosphorus, Iron

While knowing the calorie content of one serving of raw coconut meat can surely be helpful, a more realistic way of keeping track would be to consider dishes we incorporate coconut in. Knowing the number of calories we consume in the food we eat on an everyday basis, makes diets easier to plan. This table can give you a rough idea of the calories in common coconut food items:

Coconut Dish Name and Portion Size

Calories

Calories in 1 Coconut Laddoo

115

Calories in Coconut Chutney (1 tbsp)

45

Calories in Coconut Rice (1 serving)

290

Calories in Coconut Curry (1 cup)

220

Calories in Coconut milk (1 cup/240 ml)

552

Calories in Coconut ice cream (1 cup/104 gms)

279

Calories in Coconut oil (1 cup/100 ml)

862

Coconuts are known as the most giving fruit; every part of the coconut from its water, its raw meat to its aroma and its husk can be utilized. Most notably, coconuts are said to have numerous health benefits when consumed in the right amount. Although it has a high fat and calorie content, here is how coconut can actually be good for your health:

1. Coconut may improve cardiovascular health

The fats in coconut oil and coconut meat may help in regulating cholesterol in your body; reducing bad cholesterol and boosting good cholesterol thus reducing the risk of heart disease. Hence, coconut oil is often recommended as an alternative to butter or other types of oil.

2. Coconut may aid in weight loss

Coconut meat may aid in weight loss, ​​as the high amount of Medium-chain triglycerides (MCTs) in this fruit can promote satiety, fat burning and calorie burning. Moreover, the fibre in coconuts can also improve digestion and create feelings of fullness. Put together, all these factors can help in losing weight.

3. Coconut may improve digestion

As mentioned previously, the fibre content in coconuts can help regularize bowel movements and contribute to digestive health. The concentration of fat in coconuts also encourages the absorption of nutrients such as vitamins A, D, E or K which are fat-soluble. MCTs can further strengthen gut bio flora, protecting your body against inflammation or infections such as harmful yeast.

4. Coconuts can help avoid dehydration

Coconut water helps in replenishing electrolytes and fluids lost due to dehydration. It is often recommended as the best natural fluid besides water for rehydration and re-energization. After heavy physical exertion, such as a run or a gym session, grab a coconut or a bottle of coconut water to hydrate quickly.

5. Coconuts may help in stabilizing blood sugar

Coconuts have been shown to assist in lowering blood sugar during fasting stretches, and even influence gut bacteria in order to maintain healthy blood sugar levels.

6.  Coconuts can contribute to your immunity

Coconuts carry antioxidants, MCTs and minerals like manganese which can reduce inflammation, boost your immunity, and keep viral as well as fungal infections at bay.

How Many Coconuts Should You Consume Every Day?

You can find coconut in many edible forms: dried coconut flakes, shredded coconut, fresh raw coconut meat, coconut water, coconut oil and coconut milk. With a distinctive yet subtle flavour and texture, coconuts can be adapted to many different cuisines and popular dishes. However, moderation is key and going overboard with coconut can lead to an unhealthily high level of fat consumption. You can use up to two tablespoons or about 25-30 ml of coconut oil a day while cooking or baking. Any more than that on a daily basis can lead to the consumption of too many saturated fats. In solid form, 100 grams of fresh coconut daily is adequate for most people and can be incorporated into weight loss diets fairly easily.

Conclusion

Versatile, delicious, easily available in most parts of India, and packed with health benefits, coconuts are often hailed as a superfood. However, if your goal is weight loss you should remember to eat it in reasonable amounts as part of a balanced diet since it is rich in saturated fats and high in calories. Monitoring your diet and exercise regimen can go a long way in protecting your health. In addition to that, it is vital to track your BMR and BMI. Due to the risk involved, insurers may hesitate to provide comprehensive health insurance at a low premium to those who are predisposed to weight issues or other health conditions. Hence, keeping an eye on your BMI and BMR can help you find a health insurance plan that offers great coverage at lower premium rates!

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FAQs on Calories in Coconut

  • ✔️In which different forms can I consume coconut?

    You can eat coconut in the forms of raw coconut meat, coconut water, dried coconut, coconut milk or coconut oil. 

  • ✔️Is coconut good for weight loss?

    Coconut meat may aid weight loss, ​​as the high amount of Medium chain triglycerides (MCTs) in this fruit can promote satiety, fat burning and calorie burning. Moreover, the fibre in coconuts can also improve digestion and create feelings of fullness. Put together, all these factors can help in losing weight.

  • ✔️How much coconut can I eat in a day?

    You can use up to two tablespoons or about 25-30 ml of coconut oil a day, while cooking or baking. Any more than that on a daily basis can lead to the consumption of too many saturated fats. In solid form, 100 grams of fresh coconut daily is adequate for most people and can be incorporated into weight loss diets fairly easily. 

  • ✔️Does coconut have any health benefits?

    Coconuts may help with boosting good cholesterol, better heart health, weight loss, digestion, hydration, greater immunity, and stabilizing blood sugar levels. Coconut oil is also an excellent moisturiser and conditioner for your hair and skin.