Know what’s on your plate
Coconut water
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 19 kcal —
- Protein 0.7 g 1%
- Carbohydrate 2.6 g 1%
- Fat 0.2 g 0%
- Saturated fat 0.2 g 1%
- Fibre 1.1 g 4%
- Sugars 2.6 g —
- Sodium 105 mg 5%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 2.4 mg 3%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.06 mg 4%
- Niacin (B3) 0.08 mg 1%
- Pantothenic acid (B5) 0.04 mg 1%
- Vitamin B6 0.03 mg 2%
- Folate (B9) 3 µg 1%
- Vitamin B12 0 µg 0%
- Choline 1.1 mg 0%
Minerals
- Calcium 24 mg 2%
- Iron 0.29 mg 2%
- Magnesium 25 mg 6%
- Phosphorus 20 mg 2%
- Potassium 250 mg 5%
- Zinc 0.1 mg 1%
- Copper 0.04 mg 4%
- Manganese 0.14 mg 6%
- Selenium 1 µg 2%
Similar foods
- Coconut water or juice13 kcal / 100 g
- Coconut water beverageunsweetened, ready-to-drink18 kcal / 100 g
- Plain coconut water18 kcal / 100 g
- Coconut384 kcal / 100 g
- Coconut milkraw, liquid expressed from grated meat and water230 kcal / 100 g
- Canned coconut milk197 kcal / 100 g
- Frozen coconut milk202 kcal / 100 g
Questions about Coconut water
How do you get coconut water from a fresh coconut?
Choose a young green coconut, which usually contains more liquid than a mature brown one. Make a small opening at the softest of its three ‘eyes’, pour the water through a clean sieve and chill it.
Can you cook with coconut water?
Yes. Use it in place of some or all of the water when cooking rice, or add it to a curry, soup or sauce for a mild, lightly sweet flavour. Keep it at a gentle simmer rather than boiling it hard.
How long does coconut water keep after opening?
Pour it into a clean, covered container and refrigerate it promptly; use it within 2–3 days, or follow the shorter limit on the pack. Fresh coconut water is best drunk soon after opening.
Can you freeze coconut water?
Yes. Freeze it in a sealed container or ice-cube tray, leaving room for expansion, and use it in smoothies or chilled drinks once thawed. The flavour may be less fresh after freezing.
What’s the difference between coconut water and coconut milk?
Coconut water is the clear liquid inside a coconut; coconut milk is made by blending coconut flesh with water and straining it. Coconut milk is much richer: it has 230 kcal and 23.8 g fat per 100 g, compared with 19 kcal and 0.2 g fat in coconut water.
Does coconut water contain much sugar?
It has 2.6 g of sugar per 100 g. Flavoured or sweetened drinks can contain more, so check the ingredients if you want plain coconut water.
Can you use coconut water in a smoothie?
Yes; blend it with banana, pineapple or mango for a light, tropical smoothie. It also works in place of plain water when blending fruit, but its mild sweetness can change the balance of savoury recipes.
Source: Canadian Nutrient File 2566 · per 100 g · carbohydrate per EU label, fibre excluded
