Coconuts are calorie-dense, with about 354 calories per 100 grams of flesh. They are rich in healthy fats, particularly medium-chain triglycerides (MCTs), which provide quick energy and support brain health. Coconuts also contain fiber, which promotes digestive health, as well as small amounts of protein. They offer essential minerals, including manganese, which supports metabolism and bone health, as well as potassium, copper, and iron. Coconuts are highly versatile and used in various forms: fresh, dried, or as coconut milk, oil, and water. In Kerala, coconut is integral to many dishes, from thoran (stir-fried vegetables) to curries and desserts. Coconut oil is also widely used for cooking and in traditional medicine, while coconut water is a refreshing natural electrolyte drink.