Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Coconut water |
|---|---|
Macronutrients | |
| Calorieskcal | 191% DV |
| Proteing | 0.721% DV |
| Total fatg | 0.20% DV |
| Carbohydrateg | 3.711% DV |
| Fibreg | 1.14% DV |
| Total sugarsg | 2.61 |
| Waterg | 95 |
Fats | |
| Saturated fatg | 0.1761% DV |
| Monounsaturated fatg | 0.0080 |
| Polyunsaturated fatg | 0.0020 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.0020 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 2.43% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 00% DV |
| Vitamin Kµg | 00% DV |
| Thiamin (B1)mg | 0.033% DV |
| Riboflavin (B2)mg | 0.0574% DV |
| Niacin (B3)mg | 0.081% DV |
| Pantothenic acid (B5)mg | 0.0431% DV |
| Vitamin B6mg | 0.0322% DV |
| Folateµg | 31% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 1.10% DV |
Minerals | |
| Calciummg | 242% DV |
| Ironmg | 0.292% DV |
| Magnesiummg | 256% DV |
| Phosphorusmg | 202% DV |
| Potassiummg | 2505% DV |
| Sodiummg | 1055% DV |
| Zincmg | 0.11% DV |
| Coppermg | 0.044% DV |
| Manganesemg | 0.1426% DV |
| Seleniumµg | 12% DV |
Other | |
| Beta-caroteneµg | 0 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 0 |
| Caffeinemg | 0 |
| Ashg | 0.39 |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Coconut water |
|---|---|
| Heart Health | Yes |
| Kidney & Urinary Health | Yes |
| Muscle & Physical Performance | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.