How to Understand Coconut Water Nutrition

Coconut water is the clear liquid in immature coconuts, usually a green coconut with some age spots. It's a popular drink in the tropics, such as the Caribbean islands, Hawaii and Southeast Asia. You can drink coconut water fresh from the young coconut, and it's also available in bottles and cans. The precise flavor of coconut water depends on the location, but it's generally mild and sweet. Coconut water is low in calories and fat, but high in minerals.

Things You'll Need

• Nutritional Label for Coconut Water

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Instructions

• 1

  Examine the serving information for coconut water. NutritionData.com provides nutrition information on coconut water. This information applies to fresh coconut water with no other ingredients. The serving size is 1 cup of coconut water weighing 240 grams (g), or about 8.5 ounces.

• 2

  Study the calorie content of coconut water. A serving of coconut water contains approximately 46 total calories. Carbohydrates account for 36 calories, protein provides six calories and fat contributes the remaining four calories. A serving of coconut water provides 2 percent of the daily value (DV) for total calories based on a diet of 2,000 calories per day.

• 3

  Examine the carbohydrate and protein data for coconut water. A serving of coconut water has 9g of total carbohydrates, which is 2 percent of the DV for total carbohydrates. Simple sugars make up 6.3g and dietary fiber contributes the remaining 2.6g of the carbohydrate total. A serving of coconut water also has contains 1.7g of protein, which is 3 percent of the DV for protein.

• 4

  Consider the fat content of coconut water. A serving of coconut water has 0.5g of fat, including 0.4g of saturated fat. This provides 1 percent of the DV for total fat and 2 percent of the DV for saturated fat. Coconut water doesn't have any trans fat or cholesterol.

• 5

  Observe the vitamin and mineral content of coconut water. Each serving of coconut water contains 17 percent of the DV for potassium and manganese. It also has 15 percent of the DV for magnesium and 11 percent of the DV for sodium. Other significant nutrients in a serving of coconut water include 10 percent of the DV for vitamin C, 8 percent of the DV for riboflavin and 5 percent of the DV for thiamin.