Know what’s on your plate
Coconut water
Calories & nutrition facts
liquid from coconuts
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%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 19 | 0.7 g | 2.6 g | 0.2 g |
| 1 × cup | 240 g | 46 | 1.7 g | 6.3 g | 0.5 g |
| 1 × tbsp | 15 g | 3 | 0.1 g | 0.4 g | 0 g |
| 1 × coconut yields | 206 g | 39 | 1.5 g | 5.4 g | 0.4 g |
| 2 × cup | 480 g | 91 | 3.5 g | 13 g | 1 g |
| ½ × cup | 120 g | 23 | 0.9 g | 3.1 g | 0.2 g |
| 3 × cup | 720 g | 137 | 5.2 g | 19 g | 1.4 g |
| 4 × cup | 960 g | 182 | 6.9 g | 25 g | 1.9 g |
Similar foods
Questions about Coconut water
Is coconut water the same as coconut milk?
No. Coconut water is the naturally occurring liquid inside the coconut; coconut milk is made by blending coconut flesh with water and is much richer and creamier.
How can you tell if a fresh coconut has coconut water inside?
Choose one that feels heavy for its size and gives a clear slosh when shaken. Young green coconuts usually contain more water than mature brown ones.
How do you open a fresh coconut to drink the water?
Set it firmly on a tea towel and use a sturdy cleaver to make a small opening at the top, keeping your other hand well away from the blade. Pour the water through a sieve to catch any shell fragments.
How should you store coconut water after opening it?
Pour it into a clean, sealed container and refrigerate it promptly; use it within two to three days. Fresh coconut water is best poured and drunk soon after opening the coconut.
Can you cook rice with coconut water?
Yes. Replace some or all of the cooking water with coconut water for a gently sweet flavour; it works particularly well with rice served alongside spicy dishes. Taste before adding salt, as some packaged coconut water is already salted.
What can you mix coconut water with?
Blend it with banana, pineapple or mango for a smoothie, or use it in a mocktail with lime and mint. Its mild sweetness also pairs well with ginger and chilli.
Can you freeze coconut water?
Yes. Freeze it in an ice-cube tray, then use the cubes in smoothies or drinks. Thaw it in the fridge if you want to drink it; it may need a stir because the texture can separate slightly.
Source: USDA FoodData Central 170174 · per 100 g · carbohydrate per EU label, fibre excluded
