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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.
How Much Fat in Your Diet. Coconut oil is essentially pure fat, with 4.5 grams of total fat per teaspoon serving. The American Heart Association recommends that you allow no more than 25 percent to 35 percent of your daily calorie intake to be from fats. For someone on a 2,000-calorie-per-day diet, that is roughly 55 to 77 grams of total fat. While coconut oil is high in saturated fat, with 3.9 grams per 1-teaspoon serving, it is also rich in lauric acid, a type of saturated fat known as a medium-chain triglyceride.