Fruits
Coconut, water Nutrition Facts
Coconut water is the clear liquid found inside young green coconuts, naturally sweet and hydrating. It's low in calories and rich in electrolytes, making it a popular natural sports drink alternative.
Nutrition Facts
Per 100g serving
Calories19
% Daily Value*
Total Fat
0.2g0%
Saturated Fat
0.2g1%
Trans Fat
0.0g
Polyunsaturated Fat
0.0g
Monounsaturated Fat
0.0g
Cholesterol
-0%
Sodium
105mg5%
Total Carbohydrate
3.7g1%
Dietary Fiber
1.1g4%
Total Sugars
2.6g
Protein
0.7g1%
Vitamin A
-0%
Vitamin C
2.4mg3%
Vitamin D
-0%
Vitamin E
-0%
Vitamin K
-0%
Vitamin B6
0.0mg2%
Vitamin B12
-0%
Folate
3mcg1%
Calcium
24mg2%
Iron
0.3mg2%
Potassium
250mg5%
Magnesium
25mg6%
Zinc
0.1mg1%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Excellent natural source of electrolytes for hydration
- ✓Supports kidney health and may help prevent kidney stones
- ✓Low in calories and fat-free
- ✓Contains cytokinins with anti-aging properties
Best For
Post-workout hydrationLow-calorie beverage optionElectrolyte replenishmentSmoothie base
Storage
Unopened coconut water can be stored at room temperature. Once opened, refrigerate and consume within 24-48 hours for best quality.
Serving Sizes
100ml19 cal
1 cup (240ml)46 cal
1 coconut (11 oz)59 cal
Frequently Asked Questions
Is coconut water good for hydration?
Yes, coconut water is excellent for hydration as it contains natural electrolytes like potassium, sodium, and magnesium, making it comparable to sports drinks but with fewer calories and no added sugars.
How many calories are in coconut water?
Coconut water contains only 19 calories per 100ml, making it a low-calorie beverage option for hydration.
Track Coconut, water with CalorieGram
AI-powered nutrition tracking with complete macros and micronutrients