Unlike many other fruits that are high in carbs, coconuts provide mostly fat. They also contain protein, several important minerals, and small amounts of B vitamins. However, they’re not a significant source of most other vitamins. The minerals in coconut are involved in many functions in your body. Coconuts are especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol. They’re also rich in copper and iron, which help form red blood cells, as well as selenium, an important antioxidant that protects your cells.