Nutrition for Coconut Water

Coconut Water Nutrition Summary

One cup of coconut water (245 grams) contains 44 calories and 0.5 grams of protein. Coconut water consist of 95% water, 4% carbohydrates, and less than 1% of total fat or protein.

Coconut water is an excellent source of a few nutrients, including Vitamin C and potassium. It also contains significant amounts of manganese.

In one cup of coconut water:

• Calories: 44
• Protein: 0.5 g
• Sugar: 9.6 g
• Sodium: 63.7 mg

There is no significant amounts of dietary fiber, total fat, saturated fat or cholesterol in coconut water.

See the Coconut Water Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Beverages, Coconut water, ready-to-drink, unsweetened.

Calories in Coconut Water

Coconut water has 44 calories per cup or 18 calories for every 100 grams. Most of its calories are from carbohydrates.

95% of calories in coconut water are from carbohydrates and 5% of calories are from protein.

Calories from Carbs

Calories from Fat

Calories Similar to Coconut Water

Some other beverages or drinks with similar calories to coconut water by weight:

• Almond Milk: -7 calories
• Coconut Milk: +32 calories
• Black Coffee: -39 calories
• Green Tea: -42 calories

Protein in Coconut Water

A single cup of Coconut Water contains 0.5 grams of protein. Coconut water is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

• Protein: 0.54 g

There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in coconut water.

Protein Similar to Coconut Water

Some other beverages or drinks with similar amounts of protein to coconut water by weight:

• Green Tea: same
• Coconut Milk: same
• Rice Milk: +0.1 grams
• Black Coffee: +0.2 grams

Vitamins and Minerals in Coconut Water

An good source of nutrients, coconut water contains abundant amounts of Vitamin C and potassium. In fact, a single cup of coconut water contains 32% of recommended daily values or 24.3 milligrams of Vitamin C.

Vitamins in coconut water (1 cup):

• Thiamin: 0.1 mg
• Vitamin c: 24.3 mg

Minerals in coconut water (1 cup):

• Calcium: 17.2 mg
• Potassium: 404.3 mg
• Iron: 0.1 mg
• Magnesium: 14.7 mg
• Phosphorus: 12.3 mg
• Manganese: 0.5 mg

There is no significant amounts of zinc, selenium, copper, choline, vitamin a, riboflavin, niacin, pantothenic acid, vitamin b6, vitamin e, folate, vitamin b12 or vitamin k in coconut water.

Similar to Coconut Water for Vitamin C

Here are some other beverages or drinks with similarly abundant amounts of Vitamin C to coconut water:

• Chocolate Syrup: -24 MG
• Green Tea: -24 MG
• Rice Milk: -24 MG
• Chardonnay: -24 MG

Coconut Water Nutrition Chart

Coconut Water in Cooking

Coconut water is not too common in recipes, although it does star in quite a few. Most recipes call for one or two cups of coconut water.

Friends and Relatives of Coconut Water

Foods commonly cooked with coconut water:

• Kiwi
• Coconut Cream
• Honeydew