Coconut · Cocos nucifera
Nuts, coconut water (liquid from coconuts)
Nutrition facts per 100 g · edible portion
Fruits17 forms & preparations
Dietary labels are inferred automatically from Nuts, coconut water (liquid from coconuts)'s food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 35/100
How many beneficial nutrients Nuts, coconut water (liquid from coconuts) delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Nuts, coconut water (liquid from coconuts) come from — the split across carbs, fat & protein.
76% from carbs
-
Carbs 76%3.7 g per serving
-
Fat 9%0.2 g per serving
-
Protein 15%0.7 g per serving
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 3.7 g | |
| Dietary Fiber | 1.1 g | |
| Total Sugars | 2.6 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.2 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 0.0 mg | — |
| Omega-6 Fatty Acids | 2.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 1.0 mg | — |
| Caprylic Acid | 14.0 mg | — |
| Capric Acid | 11.0 mg | — |
| Lauric Acid | 88.0 mg | — |
| Myristic Acid | 35.0 mg | — |
| Palmitic Acid | 17.0 mg | — |
| Stearic Acid | 10.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 8.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 2.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 0.7 g | |
| Histidine | 17.0 mg | — |
| Isoleucine | 28.0 mg | — |
| Leucine | 53.0 mg | — |
| Lysine | 32.0 mg | — |
| Methionine | 13.0 mg | — |
| Phenylalanine | 37.0 mg | — |
| Threonine | 26.0 mg | — |
| Tryptophan | 8.0 mg | — |
| Valine | 44.0 mg | — |
| Alanine | 37.0 mg | — |
| Arginine | 118.0 mg | — |
| Aspartic Acid | 70.0 mg | — |
| Cystine | 14.0 mg | — |
| Glutamic Acid | 165.0 mg | — |
| Glycine | 34.0 mg | — |
| Proline | 30.0 mg | — |
| Serine | 37.0 mg | — |
| Tyrosine | 22.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 2.4 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.0 mg | |
| Vitamin K | 0.0 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.1 mg | |
| Vitamin B6 | 0.0 mg | |
| Folate (B9) | 3.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.0 mg | |
| Choline | 1.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 24.0 mg | |
| Iron | 0.3 mg | |
| Magnesium | 25.0 mg | |
| Phosphorus | 20.0 mg | |
| Potassium | 250.0 mg | |
| Sodium | 105.0 mg | |
| Zinc | 0.1 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.1 mg | |
| Selenium | 1.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.4 g | — |
About Nuts, coconut water (liquid from coconuts)
Coconut water is the clear, slightly sweet liquid found inside young green coconuts — not to be confused with the rich, fatty coconut milk pressed from the flesh. Light and refreshing, it's become a popular natural hydration and sports drink.
It's low in calories and naturally contains electrolytes, especially potassium, along with some magnesium, sodium and natural sugars — the basis for its reputation as a hydration aid. It isn't the miracle some marketing suggests, but as a low-sugar, mineral-containing drink it's a genuinely refreshing option.
Naturally hydrating and light, coconut water is a pleasant way to rehydrate — just check the label, as some bottled versions add sugar to the naturally mild sweetness.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Nuts, coconut water (liquid from coconuts)?
There are 19 calories in 100 g of Nuts, coconut water (liquid from coconuts), or about 39 calories in 1 coconut yields (206 g).
How much protein is in Nuts, coconut water (liquid from coconuts)?
Nuts, coconut water (liquid from coconuts) contains 0.7 g of protein per 100 g.
How many carbs are in Nuts, coconut water (liquid from coconuts)?
Nuts, coconut water (liquid from coconuts) has 3.7 g of carbohydrates per 100 g.
How much fat is in Nuts, coconut water (liquid from coconuts)?
Nuts, coconut water (liquid from coconuts) provides 0.2 g of total fat per 100 g.
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