Coconut Water Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2023-09-29

Written and reviewed by the NatureClaim Team




Coconut Water


Overview of Coconut Water Nutrition

Scientific Name: Cocos nucifera


Order: Arecales


Family: Arecaceae


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 C 2.40 mg 3%
Thiamin 0.03 mg 3%
Riboflavin 0.06 mg 5%
Niacin 0.08 mg 1%
Pantothenic Acid 0.04 mg 1%
Vitamin B6 0.03 mg 2%
Folate, total 3.00 mg 1%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
3.00 mcg
Choline 1.10 mg 0%
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 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
Lycopene 0.00 mcg
Lutein and Zeaxanthin 0.00 mcg
Vitamin E, total 0.00 mg 0%
  • Alpha-Tocopherol
0.00 mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin D 0.00 mcg 0%
Vitamin K (phylloquinone) 0.00 mcg 0%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 24.00 mg 2%
Iron 0.29 mg 2%
Magnesium 25.00 mg 6%
Phosphorus 20.00 mg 2%
Potassium 250.00 mg 5%
Sodium 105.00 mg 5%
Zinc 0.10 mg 1%
Copper 0.04 mg 4%
Manganese 0.14 mg 6%
Selenium 1.00 mcg 2%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - 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 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

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/.