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Generally speaking, a large ripe coconut will yield about 1 pound of coconut meat which produces about 5 to 6 cups of grated coconut. If you place the meat in a fine colander or cheese cloth and squeeze it, you can get about 1/2 cup of undiluted coconut milk.
100 g kernel consists of 354 calories. Much of this comes from the fats and protein. Although, its meat is disproportionately high in saturated fats on comparison to other common edible nuts, coconut has many bioactive compounds that are essential for better health.