Forget sports drinks! Coconut water is one of the highest sources of electrolytes in nature. Coconut improves digestion, aids in fighting off viruses, symptoms of hypoglycemia, regulates hormone production, supports the thyroid, increases metabolism, supports healthy cholesterol, alleviates kidney stones, aids in urinary tract infections and is a great source of raw saturated fat.

Selection Process

Choose a coconut heavy for its size and with no cracks. Shake the coconut and listen for a sloshing sound - it should sound full. Many are sold without the hard shell and wrapped in plastic. You can also buy fresh, packaged shredded coconut.

It can be hard to find fresh coconut outside of specialty stores, not to mention the work it takes to crack those suckers open! If you'd rather skip that part and go straight to the eating, try using unsweetened coconut flakes instead! Sold in packages, unsweetened coconut flakes are usually just dried coconut flesh, sometimes used decoratively in baking. They contain more fiber and manganese than raw coconuts, but beware - dried coconut flakes also contain more calories due to their lower moisture content.

Always choose unsweetened, organic coconut flakes free of any chemicals or added sugar.

Nutrition Facts

Serving Size: 1 cup, shredded (80.0 g)

Amount Per Serving

Calories: 283.2

% Daily Value*

Total fat 26.8g 41.2%

Saturated Fat 23.8g 118.8%

Cholesterol 0.0mg 0.0%

Sodium 16.0mg 0.0%

Total Carbs 12.2g 4.1%

Dietary Fiber 7.2g 28.8%

Sugars 5.0g

Alcohol 0.0g

Protein 2.7g

Vitamin A 0.0% Vitamin C 4.4%
Calcium 1.1% Iron 10.8%
Vitamin D 0.0% Vitamin E 0.6%
Vitamin K 0.2% Thiamin 3.5%
Riboflavin 0.9% Niacin 2.2%
Vitamin B-6 2.2% Folate 5.2%
Vitamin B-12 0.0% Panto. acid 2.4%
Phosphorus 9.0% Magnesium 6.4%
Zinc 5.9% Selenium 11.5%
Copper 17.4% Manganese 60.0%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.