Coconut is a high-fat fruit that has a wide range of health benefits. These include providing you with disease-fighting antioxidants, promoting blood sugar regulation, and reducing certain risk factors for heart disease. However, coconut is very high in fat and calories, so watch your portion sizes if you are trying to lose weight or need to follow a low-fat diet. Whether you eat it raw, dried, or as flour, coconut meat is delicious and easy to incorporate into both sweet and savory dishes.