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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.
Coconut milk, which contains the meat and liquid of coconuts and often comes canned, is rich in calories and fat. 1  A 1/2-cup serving contains 223 calories and 24 grams of fat, 21 of which are saturatedâwell over one's typical upper limit for saturated fat.