Coconut Water
Good nutritional profile
Coconut water, the clear liquid from young green coconuts, unsweetened.
Coconut water is the clear, slightly sweet liquid inside young green coconuts, sold chilled or in cartons. A 330 ml carton has about 64 kcal and 9 g of sugar, and supplies about 840 mg of potassium and 84 mg of magnesium, with some sodium. It is not the same as coconut milk, which is pressed from the flesh and is high in fat, and some packaged coconut waters contain added sugar.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 0.7g | 1.3% |
| Fat | 0.2g | 0.3% |
| Carbs | 3.8g | 1.3% |
| Simple Sugars | 1.33g | Estimate |
| Complex Carbs | 1.37g | Estimate |
| Fiber | 1.1g | 4.4% |
| Water | 96g | 3.9% |
| Calories | 19 | 0.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.18 | g | 0.9% |
| Monounsaturated | 0.01 | g | 0.0% |
| Polyunsaturated | 0 | g | 0.0% |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.4 | mg |
| Selenium | 1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.03 | mg | 2.5% |
| vitamin B2 | 0.058 | mg | 4.5% |
| vitamin B3 | 0.08 | mg | 0.5% |
| vitamin B6 | 0.032 | mg | 1.9% |
| vitamin B9 | 3 | mcg | 0.8% |
| vitamin C | 2.4 | mg | 2.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 24 | mg | 2.4% |
| iron | 0.29 | mg | 1.6% |
| magnesium | 25 | mg | 6.3% |
| phosphorus | 20 | mg | 2.9% |
| potassium | 254 | mg | 9.8% |
| sodium | 106 | mg | 4.6% |
| zinc | 0.1 | mg | 0.9% |
| copper | 0.041 | mg | 4.6% |
| manganese | 0.144 | mg | 6.3% |
| selenium | 1 | mcg | 1.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 17 | mg | 2.4% | 114% |
| Isoleucine | 28 | mg | 2.0% | 100% |
| Leucine | 54 | mg | 2.0% | 95% |
| Lysine limiting | 32 | mg | 1.5% | 71% |
| Methionine | 27 | mg | 2.6% | 126% |
| Phenylalanine | 60 | mg | 3.4% | 157% |
| Threonine | 26 | mg | 2.5% | 111% |
| Tryptophan | 8 | mg | 2.9% | 130% |
| Valine | 45 | mg | 2.5% | 121% |
Compare with other products
Values per 100 g
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