Nuts, coconut water (liquid from coconuts)
Whole food · Nut and Seed Products
Photo: Wikipedia
Coconut water is the clear, slightly sweet liquid found inside young, green coconuts. It has a light, refreshing texture, often with a subtle nutty undertone, and is prized for its natural electrolyte content. Nutritionally, it's a low-calorie, hydrating beverage that provides a quick source of natural sugars and some fiber.
Calorie split: 15% protein · 76% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love coconut water for its clean, subtly sweet taste and exceptional hydrating properties, especially after exercise or in hot climates. It's also celebrated as a versatile base for smoothies, cocktails, and tropical desserts.
⚠️ Watch-outs & how to enjoy it better
Its natural sugar content can cause blood-sugar spikes if consumed in large quantities, particularly for those with insulin sensitivity. It's also a known, though rare, allergen for some individuals. To mitigate sugar impact, consider pairing it with a source of protein or fat, or opting for smaller, controlled portions.
Key benefits
- Natural source of electrolytes like potassium and magnesium.
- Low in calories and fat, making it a light hydrating option.
- Contains natural sugars for a quick energy boost.
- Provides some dietary fiber, aiding in digestion.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
During World War II, coconut water was occasionally used as an emergency intravenous hydration fluid when sterile saline was unavailable.
Full nutrition (USDA data · scales with serving)
| Water | 95.0 g |
| Energy | 19.0 kcal |
| Energy | 79.0 kj |
| Protein | 0.72 g |
| Total lipid (fat) | 0.20 g |
| Ash | 0.39 g |
| Carbohydrate, by difference | 3.7 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 2.6 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.29 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 20.0 mg |
| Potassium, K | 250 mg |
| Sodium, Na | 105 mg |
| Zinc, Zn | 0.10 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.14 mg |
| Selenium, Se | 1.0 ug |
| Vitamin C, total ascorbic acid | 2.4 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.08 mg |
| Pantothenic acid | 0.04 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 1.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.18 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.09 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| 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 |
FAQ
Is coconut water the same as coconut milk?
No. Coconut water is the clear liquid from inside young coconuts. Coconut milk is made by grating and pressing the meat of mature coconuts, resulting in a thick, high-fat, creamy product.
Can I drink coconut water every day?
For most healthy adults, yes, in moderation. However, its high potassium content means those with kidney disease or on certain medications should consult a doctor first. Also, be mindful of the natural sugar content.
Why does some coconut water taste sour or fizzy?
This usually indicates fermentation has begun, either naturally or from added probiotics. While some fermented versions are a deliberate product, a sour taste in plain coconut water often means it's past its prime.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.19 kcal/g · 15% calories from protein · 1.1 g fiber · 2.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.42 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.