Coconut Water Nutrition Facts and Health Benefits
Be it from a natural coconut at the street vendor, in packed bottles at the supermarkets, or online as a health supplement, coconut water in recent years has seen a big boom in the market in terms of its consumption.
Coconut water is basically the liquid that pours out when you crack open a coconut. It contains many essential nutrients including minerals, vitamins and fibre, and protein. It forms naturally in the fruit. It contains 94% water and very little fat. Many people confuse it with coconut milk.
Coconut milk is made by adding water to grated coconut meat. It contains about 50% water and is very high in coconut fat.
Coconut water is also a natural electrolyte drink that works wonders for your hydration. Many sports people prefer consuming coconut water due to its unfiltered nutrition benefits and cost-effectiveness.
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Coconut Water Nutrition Facts
An average green coconut provides about (0.5-1) cup of coconut water. One cup of coconut water which is roughly around (245 ml) contains (44.1 calories) of 100% coconut water.[1] The other nutrient values are as follows:
| Nutrient | Value |
| Carbs | 10.4 grams |
| Fiber | 3 grams |
| Protein | 0.5 grams |
| Vitamin C | 24.3 mg |
| Magnesium | 4.7 mg |
| Manganese | 0.5 mg |
| Potassium | 404 mg |
| Sodium | 63.7 mg |
| Calcium | 7.2 mg |
Carbohydrates
Coconut water provides about 10 grams of carbohydrate with one cup serving.100% coconut water contains about 9 grams of naturally occurring sugar.
Some brands of coconut water are artificially administered with extra sugars. If you want to avoid them, make sure you check the labels and then only proceed.
Also Read: Coconut Water: Is It Better Than Water For Hydration?
Vitamins and Minerals
Coconut water is an excellent source of vitamin C, with around 24 mg per cup serving. That’s around 32% of the RDI for women and 27% for men.
It also contains-
- B vitamin thiamin (about 8% of RDA)
- Potassium (404 mg or 16% of adequate intake for women and 12% for men)
- Manganese (0.5mg or 28% of adequate intake for women and 22% for men).
Coconut water also contains small amounts of magnesium, calcium, zinc, iron, and copper.
Also Check: Coconut Water – Healthy Benefits, Side Effects & More
Protein
Coconut water contains a small amount of protein in general, roughly about 0.5-2 grams. But this amount can be modified by fortifying the drink.
Also Read: Is Coconut Water Good for Diabetes? Know The Answer
Fats
There is usually little to no fat (less than 1 gram) in coconut water, but some brands may contain a small amount of fat. Coconut milk contains a lot of fat so make sure you do not confuse coconut milk with coconut water.
Bottom Line
Coconut water, as a whole, is one of the best nourishing and hydrating beverages out there. Naturally, it has a great nutritional value and can work wonders for the overall health of a person.
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