Coconut water calories and nutrition facts
Per 100 g: 15 kcal — 0.21 g protein, 0.15 g fat and 3.3 g carbs.
Coconut water is the clear liquid inside young green coconuts, not to be confused with coconut milk, which is pressed from the grated flesh and far richer. A 330 ml carton has only about 50 kcal. Check the label for added sugar or fruit juice, which raise the total.
- Low energy
- Source of fibre
- Fat-free
- Very low salt
- Protein 5%
- Fat 9%
- Carbs 86%
In everyday portions
- 1 glass ≈ 330 g 50 kcal
- 100 kcal is 660 g this much of it gives 100 kcal
- Energy density Very low 0.15 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 15 kcal <1%
- Protein 0.21 g <1%
- Fat 0.15 g <1%
- Carbs available, without fibre 3.3 g 1%
- Fibre 0.25 g
- Salt 0.05 g <1%
Where the calories come from
- Protein 5%
- Fat 9%
- Carbs 86%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0.2 µg <1%
- Vitamin D 0.125 µg 2%
- Vitamin E 0.04 mg <1%
- Vitamin K 0.4 µg <1%
- Vitamin C 0.25 mg <1%
- Vitamin B1 thiamin 0.007 mg <1%
- Vitamin B2 riboflavin 0.005 mg <1%
- Vitamin B3 niacin 0.05 mg <1%
- Vitamin B5 pantothenic acid 0.028 mg <1%
- Vitamin B6 0.031 mg 2%
- Folate B9 2.5 µg 1%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 200 mg 10%
- Calcium 14 mg 2%
- Phosphorus 7.9 mg 1%
- Magnesium 8.3 mg 2%
- Iron 0.025 mg <1%
- Zinc 0.025 mg <1%
- Copper 0.005 mg <1%
- Manganese 0.15 mg 8%
- Selenium 10 µg 18%
- Iodine 10 µg 7%
- Sodium 20.4 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- Source of fibre
- Fat-free
- Very low salt
- High in selenium
- Source of potassium
- Source of manganese
Drinks
Among drinks
The category in the 17 Fit catalog: 130 foods. Compared per 100 g.
- 88% Fewer calories than 88% of drinks.
- 73% More fibre than 73% of drinks.
- 91% More selenium than 91% of drinks.
Similar in composition
The foods with the nearest calories and macros.
The whole table: Drinks17 Fit
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Where these numbers come from
ANSES-CIQUAL (France), code 18011.
Carbs are available carbohydrates, without fibre, as on EU labels.