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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.
Desiccated coconut offers other health benefits thanks to its iron and fiber content. Your body uses fiber to control your blood cholesterol levels, and a diet rich in fiber fights type-2 diabetes and cardiovascular disease.Desiccated coconut offers 4.6 grams of fiber per ounce, which is 18 percent of the recommended daily intake for women and 12 percent for men.The iron found in coconut helps you make ATP -- a source of energy -- as well as red blood cells that you need for oxygen transport.ealth Considerations. Despite the nut's impressive nutrient content, you should consume desiccated coconut in moderation because it's high in saturated fat. Each serving contains 18.3 grams of total fat, including 16.2 grams of saturated fat.