Know what’s on your plate
Coconut water
Calories & nutrition facts
unsweetened
Nutrition facts
Per 100 g% DV- Calories 17 kcal —
- Protein 0.2 g 0%
- Carbohydrate 3.9 g 1%
- Fat 0 g 0%
- Saturated fat 0 g 0%
- Fibre 0 g 0%
- Sugars 3.9 g —
- Sodium 26 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 9.9 mg 11%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0 mg 0%
- Niacin (B3) 0 mg 0%
- Vitamin B6 0 mg 0%
- Folate (B9) 0 µg 0%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 7 mg 1%
- Iron 0.03 mg 0%
- Magnesium 6 mg 1%
- Phosphorus 5 mg 0%
- Potassium 165 mg 4%
- Zinc 0.02 mg 0%
- Copper 0.01 mg 1%
- Manganese 0.22 mg 10%
- Selenium 0 µg 0%
- Iodine 0.61 µg 0%
Similar foods
- Coconut water beverageunsweetened, ready-to-drink18 kcal / 100 g
- Plain coconut water18 kcal / 100 g
- Ready-to-drink unsweetened coconut waterbeverages18 kcal / 100 g
- Coconut water or juice13 kcal / 100 g
- Coconut drinkplain, prepacked30 kcal / 100 g
- Coconut milkunsweetened23 kcal / 100 g
- Plain coconut beverageunsweetened, fortified, refrigerated22 kcal / 100 g
- Tomato juiceunsweetened22 kcal / 100 g
Questions about Coconut water
What is coconut water, and is it the same as coconut milk?
Coconut water is the clear liquid inside a young, green coconut. Coconut milk is made by blending coconut flesh with water; it is creamy and contains much more fat.
How do you open a fresh coconut to get the water?
Choose a green coconut with no cracks or mould. Pierce one of its three ‘eyes’ with a clean, sturdy skewer or screwdriver, drain the water through a sieve, then open the shell with a heavy knife or cleaver, keeping your fingers clear.
How should you store coconut water after opening?
Refrigerate it promptly in a clean, covered container and use it within a few days. Fresh coconut water can also be frozen in an airtight container, leaving room for it to expand.
Can you cook with coconut water?
Yes: use it instead of some or all of the water when cooking rice, or add it to a curry, soup or smoothie. Its mild sweetness works particularly well with lime, ginger and chilli; avoid reducing it hard, as the flavour can become overly sweet.
What can you use instead of coconut water?
For drinking or smoothies, use plain water with a squeeze of lime; for cooking rice or curry, use water or unsalted vegetable stock. Coconut milk is not a like-for-like swap because it is creamy and much higher in fat.
Does coconut water have much sugar?
It contains naturally occurring sugars: a 250 g glass has 3.9 g of sugars per 100 g. Choose unsweetened coconut water if you want to avoid added sugar, and check the ingredients for sugar or syrup.
Is coconut water good for rehydrating after exercise?
It can contribute fluid, but it is not a universal replacement for water, and its salt content is modest. For ordinary thirst, water is usually enough; after prolonged, strenuous exercise, a drink containing more sodium may be more suitable.
Can dogs or cats drink coconut water?
A small lick is unlikely to be a problem for many pets, but coconut water is not needed in their diet and its sugars can upset their stomach. Offer plain water instead, and contact a vet if your pet drinks a large amount or seems unwell.
Source: Fineli (Finland) 34688 · per 100 g · carbohydrate per EU label, fibre excluded
