Coconut Water Nutrition Facts

Overview of Coconut Water Nutrition

Scientific Name: Cocos nucifera

Order: Arecales

Family: Arecaceae

In brief coconut water has: magnesium (25.00 mg | 6% DV) potassium (250.00 mg | 5% DV) sodium (105.00 mg | 5% DV) manganese (0.14 mg | 6% DV) Coconut water (Cocos nucifera) is the clear (sometimes cloudy) liquid found in the center of a fully ripe coconut. As a coconut matures, taking around 10 to 12 months, it forms a solid white flesh known as coconut meat. The remaining liquid that does not become coconut meat is called coconut water. Coconut water is naturally refreshing. It has a sweet, nutty taste. It also contains digestible carbohydrates and electrolytes. Coconut water contains high amounts of potassium (5% daily value [DV]), which helps regulate fluid balance in the body. Maintaining the optimal balance of fluid is vital for health. Poor fluid balance can result in dehydration, which can negatively impact the heart and kidneys. Coconut water also has moderate amounts of riboflavin (5% DV). This vitamin helps the body turn carbohydrates, proteins, and fats into energy. The manganese (6% DV) in coconut water is an important antioxidant involved in metabolic processes crucial for bone and brain health. Coconut water also contains magnesium (6% DV), which plays a critical role in nerve and muscle function. Low levels of this mineral is linked to an increase in muscle spasms. Consumption of foods and beverages containing magnesium also leads to higher bone mineral density and helps maintain heart health.

Calories

Name	Amount	% Daily Value
Calories	19 kcal	1%

Carbohydrates

Name	Amount	% Daily Value
Total Carbs	3.71 g	1%
Dietary Fiber	1.10 g	4%
Sugars	2.61 g
Starch	- g

Sterols

Name	Amount	% Daily Value
Cholesterol	0.00 mg	0%
Phytosterols	- mg

Fat and Fatty Acids

Name	Amount	% Daily Value
Total Fat	0.20 g	0%
Saturated Fat	0.18 g	1%
Monounsaturated Fat	0.01 g
Polyunsaturated Fat, total	0.00 g
18:2 n-6 (LA), Omega-6	0.00 g
18:3 n-6 (GLA)	- g
18:3 n-3 (ALA), Omega-3	0.00 g
18:4 n-3 (SDA)	0.00 g
20:5 n-3 (EPA)	0.00 g
22:5 n-3 (DPA)	0.00 g
22:6 n-3 (DHA)	0.00 g
Trans Fat	0.00 g

Protein and Amino Acids

Name	Amount	% Daily Value
Protein, total	0.72 g	1%
Tryptophan	0.01 g
Threonine	0.03 g
Isoleucine	0.03 g
Leucine	0.05 g
Lysine	0.03 g
Methionine	0.01 g
Cystine	0.01 g
Phenylalanine	0.04 g
Tyrosine	0.02 g
Valine	0.04 g
Arginine	0.12 g
Histidine	0.02 g
Alanine	0.04 g
Aspartic Acid	0.07 g
Glutamic Acid	0.17 g
Glycine	0.03 g
Proline	0.03 g
Serine	0.04 g

Vitamins

Name	Amount	% Daily Value
Vitamin Can antioxidant and for immune health and making collagen	2.40 mg	3%
Thiaminfor amino acid, glucose, and lipid metabolism	0.03 mg	3%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism	0.06 mg	5%
Niacinfor digestive and skin health and nerve function	0.08 mg	1%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism	0.04 mg	1%
Vitamin B6for brain development, immune health, and protein metabolism	0.03 mg	2%
Folate, totalfor amino acid metabolism and preventing neural tube defects	3.00 mcg	1%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	3.00 mcg
Cholinefor brain health and nerve function	1.10 mg	0%
Betainefor metabolizing an amino acid called homocysteine	- mg
Vitamin B12for nerve function and red blood cell formation	0.00 mcg	0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health	0.00 mcg	0%
Retinol Acitiviy Equivalent	0.00 mcg
Retinol	0.00 mcg
Beta-Carotene	0.00 mcg
Alpha-Carotene	0.00 mcg
Beta-Cryptoxanthin	0.00 mcg
Lycopenean antioxidant	0.00 mcg
Lutein and Zeaxanthinantioxidants	0.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health	0.00 mg	0%
Alpha-Tocopherol	0.00 mg
Beta-Tocopherol	- mg
Gamma-Tocopherol	- mg
Delta-Tocopherol	- mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function	0.00 mcg	0%
Vitamin K (phylloquinone)for bone health and normal blood clotting	0.00 mcg	0%
Biotinfor amino acid, glucose, and fatty acid metabolism	- mcg	-

Minerals

Name	Amount	% Daily Value
Calciumfor bone health and muscle/nerve function	24.00 mg	2%
Ironfor carrying oxygen to cells and muscles	0.29 mg	2%
Magnesiumfor bone and heart health and muscle/nerve function	25.00 mg	6%
Phosphorusfor bone health and helping the body store and use energy	20.00 mg	2%
Potassiumfor carbohydrate metabolism and muscle/nerve function	250.00 mg	5%
Sodiumfor muscle/nerve function	105.00 mg	5%
Zincan antioxidant and for immune health	0.10 mg	1%
Copperfor iron absorption and blood vessel, bone, and immune health	0.04 mg	4%
Manganesean antioxidant	0.14 mg	6%
Seleniuman antioxidant and for reproductive health and thyroid function	1.00 mcg	2%
Iodinefor thyroid function	- mcg	-
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins	- mcg	-
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids	- mcg	-
Chloridefor muscle/nerve function	- mg	-
Fluoridefor reducing tooth decay	- mg

Flavonoids

Name	Amount

Others

Name	Amount
Water	94.99 g
Ash	0.39 g
Alcohol	0.00 g
Caffeine	0.00 mg
Theobromine	0.00 mg
Resveratrol	- mg
Phytoalbumin	- mg
Chlorogenic Acid	- mg

The "-" means insufficient data.

% Daily Values are based on a 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

References:

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.