How many calories and what is the nutritional value of one cup of fresh, young, tender coconut meat?

One cup of fresh, young, tender coconut meat typically contains around 283 calories. This calorie content is derived primarily from fats, which are a significant component of coconut meat. The total fat content in one cup is approximately 27 grams, with about 24 grams being saturated fat. Saturated fats have been a topic of debate in nutrition, but coconut's specific type of saturated fat, known as medium-chain triglycerides (MCTs), is metabolized differently in the body and can provide quick energy. 

  In addition to fats, coconut meat provides a moderate amount of carbohydrates. One cup of tender coconut meat contains about 12 grams of carbohydrates. These carbs include dietary fiber, which amounts to around 7 grams per cup. Dietary fiber is essential for digestive health, aiding in regular bowel movements and helping to maintain stable blood sugar levels. The fiber content also contributes to a feeling of fullness, which can be beneficial for weight management.

Coconut meat also contains a small amount of protein, approximately 3 grams per cup. While not a significant source of protein compared to other foods, it still contributes to the overall protein intake in the diet. Protein is crucial for building and repairing tissues, making enzymes and hormones, and supporting overall body function. Including coconut meat in a balanced diet can thus help in meeting the daily protein requirements.

Regarding vitamins and minerals, young coconut meat is particularly rich in manganese, providing about 60% of the daily recommended intake per cup. Manganese is vital for bone health, metabolism, and the functioning of the nervous system. Coconut meat also contains smaller amounts of other essential minerals such as potassium, magnesium, copper, and selenium. These minerals play various roles, including maintaining electrolyte balance, supporting cardiovascular health, and acting as antioxidants. 

In summary, one cup of fresh, young, tender coconut meat offers a rich source of calories primarily from healthy fats, a good amount of dietary fiber, and essential vitamins and minerals. Its high saturated fat content, specifically from MCTs, provides quick energy and may have unique health benefits. The fiber aids digestion and helps with satiety, while the protein content supports overall bodily functions. The micronutrients present, especially manganese, contribute to overall health, making tender coconut meat a nutritious addition to the diet when consumed in moderation.