Coconut Water
Coconut water is the clear, refreshing liquid found inside young, green coconuts. It's a naturally occurring beverage, not a prepared dish, and is widely consumed in tropical regions around the world, particularly in Southeast Asia, the Caribbean, and Central America.
🍽️ Nutrition at a glance
It is a low-calorie, hydrating drink, typically containing around 45-60 calories per cup. Its primary nutritional value comes from natural electrolytes like potassium, sodium, and magnesium, with minimal fat and protein.
Nutrition breakdown
| Calories | 46 kcal |
| Protein | 0.5 g |
| Carbs | 8.9 g |
| Fat | 0.5 g |
| Fiber | 1.1 g |
| Sugar | 6.3 g |
| Sodium | 45 mg |
| Potassium | 600 mg |
| Magnesium | 60 mg |
| Calcium | 58 mg |
| Phosphorus | 48 mg |
| Manganese | 0.6 mg |
| Vitamin C | 5.8 mg |
| Folate | 40 mcg |
| Iron | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Often called 'nature's sports drink,' its electrolyte profile is remarkably similar to human blood plasma, which led to its historical use for emergency intravenous hydration. In many cultures, it's also revered for its purity and believed to have cooling, restorative properties.
