5 Health And Nutrition Benefits Of Coconut - Healthline

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Nutrition

Evidence Based5 Impressive Benefits of Coconut

Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Anne Danahy, MS, RDN and Rachael Ajmera, MS, RD — Updated on August 21, 2025

Coconut products
Nutrient-dense
Antibacterial
Blood sugar management
Antioxidants
Versatile
Possible drawbacks
Takeaway

Coconuts are low in carbs and high in fiber and healthy fats. They’re high in antioxidants and other compounds that may help support blood sugar management.

Coconut is the fruit of the coconut palm (Cocos nucifera), which is commonly used for its water, milk, oil, and tasty meat.

Coconut trees are the most widespread fruit trees globally. Native to Southeast Asia and the islands between the Indian and Pacific oceans, they grow naturally in over 200 countries.

Today, coconuts are cultivated in over 90 countries and have become increasingly popular for their flavor, culinary uses, and many potential health benefits.

This article will explore five potential benefits of coconuts and suggest some simple ways to add them to your diet.

Types of coconut products

Several different types of coconut products are derived from the coconut. Each may have certain uses and provide slightly different benefits.

The most common types include:

Raw meat: The raw white meat inside a coconut is called the kernel. It has a firm texture and a delicious, slightly sweet flavor. If you have a whole coconut, you can scrape the raw meat out of the shell and eat it. In its processed form, you’ll usually find it sliced, shaved, or grated.
Water: Coconut water is the liquid found in a young, unripe coconut. Unlike other forms of coconut, it’s quite low in fat, containing around 95% water.
Thick liquids: Coconut milk and cream are made by pressing the raw, grated meat of a mature coconut.
Coconut oil: The oil is also extracted from the meat and can be used for cooking in place of other vegetable oils.
Dried: Dried coconut meat is usually grated or shaved and used in cooking or baking. It can be further processed and ground into coconut flour.

1. Highly nutritious

Unlike many other fruits that are high in carbs, coconuts provide mostly fat. They also contain protein, several important minerals, and small amounts of B vitamins.

Here are the nutrition facts for 3.5 ounces (100 grams[g]) of raw coconut meat and dried, unsweetened coconut meat.

Raw	Dried, unsweetened
Calories	354	660
Protein	3 g	7 g
Carbs	15 g	24 g
Fiber	9 g	16 g
Fat	33.5 g	64.5 g
Manganese	65% of the Daily Value (DV)	119% of the DV
Copper	48% of the DV	88% of the DV
Selenium	18% of the DV	34% of the DV
Magnesium	8% of the DV	21% of the DV
Phosphorus	9% of the DV	17% of the DV
Iron	14% of the DV	18% of the DV
Potassium	8% of the DV	12% of the DV

The minerals in coconut are involved in many functions in your body.

For instance, coconuts are especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol.

They’re also rich in copper and iron, which help form red blood cells, as well as selenium, an important antioxidant that protects your cells.

Most of the fat in coconut is in the form of medium-chain triglycerides (MCTs). These are metabolized differently from other fats in your body. Your body absorbs MCTs directly from the small intestine and uses them for energy.

2. Antibacterial effects

Some research suggests that coconut oil may help block the growth of certain bacterial strains, but more research involving humans is needed.

A 2025 study found that Staphylococcus aureus was much more susceptible to coconut oil than Escherichia coli. The researchers believe that coconut oil’s antibacterial effects may be due to its lauric acid components.

Some research found that lauric acid may help protect against several other types of bacteria and viruses, including:

Helicobacter pylori
Streptococcus pyogenes
Streptococcus mutans

Lastly, a 2018 test-tube study demonstrated that an emulsion containing coconut oil and water was effective against Staphylococcus epidermidis and Escherichia coli, two strains of bacteria associated with foodborne illness.

Despite these findings, more research is needed to better understand how to best reap the benefits of coconut, such as the type, method of application or ingestion, and appropriate dosage.

3. May promote blood sugar management

Coconuts are low in carbohydrates and high in fiber and fat, which may be beneficial for blood sugar management.

A 2020 case study found that supplementing with coconut oil helped lower blood sugar levels in a person with diabetes, a condition characterized by unstable blood sugar levels. The researchers suggest that these effects may be due to the coconut’s anti-inflammatory properties and antioxidant content.

A 2024 animal study also found that consuming coconut water after eating could help manage blood sugar levels. This could be due to bioactive compounds like ellagic acid, butin, and quercetin, among others.

Another 2021 study in 48 people with metabolic syndrome found that replacing other fats in the diet with virgin coconut oil improved triglyceride levels and reduced fasting blood sugar after 4 weeks compared to a control group.

The high fiber content of coconut meat can also help slow digestion and may potentially improve insulin resistance, which can help regulate blood sugar levels as well.

However, research on the effects of the blood management regulation of coconut is mixed.

For instance, a 2022 review found that coconut oil may actually lower insulin levels, thereby increasing blood sugar levels after eating. Over the long term, this may increase the risk of diabetes-related complications.

As such, more research is needed to better understand the effect of coconut on blood sugar regulation.

4. Contains powerful antioxidants

Coconut meat, water, and oil are high in phenolic compounds. These antioxidants may help protect cells from free radicals, which are unstable molecules that can cause oxidative damage and increase the risk of chronic disease.

The main phenolic compounds identified in coconut meat include:

gallic acid
caffeic acid
salicylic acid
p-coumaric acid

Along with protecting the body from oxidative damage and chronic diseases, the antioxidants in coconuts may also play a role in skin health.

According to a 2024 review, the antioxidants in coconut oil have antimicrobial and anti-inflammatory properties that may help:

promote wound healing
reduce inflammation
maintain skin moisture
support skin barrier function
protect the skin from external substances

Altogether, these could help manage skin conditions like atopic dermatitis.

Some research also suggests that coconut water contains several bioactive, antioxidant metabolites that may help protect human dermal fibroblasts. These cells are found in the protective layer of your skin and play a role in the health and appearance of your skin.

Lastly, a 2018 test-tube study also found that certain antioxidants in coconut could help protect against DNA damage.

5. Easy to add to your diet

Coconut adds a nice flavor to savory dishes. Its meaty texture and flavor work well in curries, fish stews, rice dishes, or even on breaded shrimp.

Coconut oil is a delicious heat-stable fat that can be used in place of other oils for baking, sautéing, or roasting.

Shredded coconut is great for baking and adds a touch of natural sweetness and moisture to cookies, muffins, and quick breads. A sprinkle of raw coconut also adds texture and a tropical flavor to oatmeal, pudding, or yogurt.

Coconut flour is a substitute for wheat flour in baking. It’s gluten-free and nut-free, so it’s good for those with certain food allergies or those on a low carb or paleo diet.

Lastly, coconut water is a hydrating, tasty drink. In fact, some research suggests that it might be a good alternative to sports drinks during endurance activities like cycling.

Before buying coconut products, note that some brands contain added sugar. While you may not want these in savory dishes, added sugars are also associated with health conditions like overweight, diabetes, and heart disease.

As such, it’s important to read the ingredient label carefully.

Coconut recipes to try

Here are some coconut recipes you can try today:

Banana Coconut Quinoa Porridge
Coconut-Poached Salmon with Spinach and Rice Noodles
Quick Curry Coconut Shrimp Stir-Fry
Baked Tofu with Coconut Kale and Rice
Coconut Basil Chicken Bowl
Thai Coconut Soup with Shrimp and Mushroom

Potential drawbacks

Because coconuts are so high in fat, they’re also high in calories.

Depending on your calorie needs and intake, they might promote weight gain if you don’t account for the extra calories elsewhere or make adjustments to your diet.

Furthermore, some research shows that coconut oil may increase LDL (bad) cholesterol levels, which is a risk factor for heart disease.

While studies show that saturated fat consumption is not directly associated with a higher risk of heart disease, some health organizations, including the American Heart Association (AHA), recommend limiting your intake to less than 6% of total daily calories.

Therefore, it’s best to enjoy coconut oil in moderation as part of a balanced diet, alongside a variety of other healthy fats like olive oil.

Additionally, some people are allergic to coconuts, though this is rare. If you have this allergy, you should avoid consuming all coconut-derived products.

The bottom line

Coconut is a high fat fruit that is highly nutritious and has been associated with a wide range of health benefits.

Coconut is particularly rich in antioxidants, has powerful antibacterial properties, and may support blood sugar management.

However, coconut is very high in fat and calories, so be sure to moderate your intake if you’re managing your weight.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Anne Danahy, MS, RDN and Rachael Ajmera, MS, RD — Updated on August 21, 2025

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Nutrition

Nutrition

Types of coconut products

1. Highly nutritious

2. Antibacterial effects

3. May promote blood sugar management

4. Contains powerful antioxidants

5. Easy to add to your diet

Coconut recipes to try

Potential drawbacks

The bottom line

How we reviewed this article:

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