Personally, I prefer to eat the whole coconut, drinking the coconut water. It is a whole food, complete with the least processed, most virgin coconut oil. It has a good dose of soluble and insoluble fiber, wonderful nutritional profile.
1 cup of the raw grated meat of a mature coconut has 283 calories, 2.7 grams of protein, 12.2 grams of carbohydrates. The sodium content is low at 16 mg. Coconut is a high fiber food that delivers 7.2 grams for 1 cup of freshly grated meat.
1 cup of grated coconut packs 26.8 grams fat -- about 1 oz of virgin coconut oil in 1 cup of coconut.
1 cup of grated fresh coconut contains a good range of B vitamins except B12, with 21.1 mcg of folic acid and 2.6 mg of vitamin C. Coconut is a good source of minerals with 11.2 mg of calcium, 1.9 mg. of iron, 15.6 mg of magnesium, 285 mg. of potassium, and 0.9 mg. of zinc.