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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.
It doesnât keep too fresh because of its fat content, so it's best to use it soon after you remove it from its shell. Raw coconut is a great source of dietary fiber, with one cup of shredded meat containing about 7.2 grams, which is almost 30 percent of your daily recommended amount for the nutrient. The fiber in coconut flesh is mostly water insoluble, but there are some soluble types too.