Coconut Water: Calories and Nutrition Analyse
How many calories in coconut water?
Nutrition Facts
Coconut WaterServing size:
glass full of coconut water (215 g) change
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Amount Per Serving:
100g of coconut water contain about 19 calories (kcal).
Calories per:
ounce
| glass
| cup
| half cup
Case in point, a glass full of coconut water (215 g) contain about 41 calories.
This is about 2% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 41 kcal actually is, keep in mind that the calorie content of glass of coconut water is similar to that of, for example:
- 0.5 apple
- 0.5 glass of Coca Cola (220 ml glass)
- 2 cubes of sugar
Take a quick look at the tables below for detailed information about coconut water nutrition.
100g of Coconut Water
Nutrition
- Calories19
- Carbs Total3.71 g
- Dietary fiber1.1 g
- Fat0.2 g
- Protein0.72 g
- Water94.99 g
Vitamins
- Vit B1 (Thiamine)0.03 mg
- Vit B2 (riboflavin)0.057 mg
- Vit B3 (Niacin)0.08 mg
- Vit B60.032 mg
- Vit B9 (Folic acid)0.003 mcg
- Vit C2.4 mg
Minerals
- Potassium250 mg
- Phosphorus3 mg
- Magnessium25 mg
- Calcium24 mg
- Sodium105 mg
- Iron0.29 mg
- Zink3 mg
Discover the Refreshing Nutritional Profile of Coconut Water
Coconut water has long been cherished as a natural source of hydration, particularly in tropical regions where this fruit is abundant. Beyond its refreshing taste, coconut water is packed with a variety of nutrients that make it a healthy choice for those looking to maintain a balanced diet. Let's dive into the nutritional content of coconut water and explore why it's more than just a tasty beverage.
Low in Calories
One of the most appealing aspects of coconut water is its low calorie content. With just 19 calories per 100ml, it's a guilt-free way to quench your thirst without compromising your diet. This makes coconut water an excellent alternative to sugary drinks and sodas that are high in calories.
Rich in Essential Nutrients
Coconut water is not just about hydration; it's also about nutrition. Here's a breakdown of its key nutritional components:
- Carbohydrates: At 3.71g per 100ml, most of which are naturally occurring sugars, coconut water is a source of quick energy.
- Dietary Fiber: With 1.1g of fiber, it can help in digestion and promote gut health.
- Fat: Coconut water contains a minimal amount of fat, only 0.2g, making it a light and heart-healthy choice.
- Protein: It provides 0.72g of protein, essential for muscle repair and growth.
- Vitamins and Minerals: Coconut water is a treasure trove of essential minerals and vitamins, including calcium, magnesium, potassium, sodium, and zinc, along with vitamins such as vitamin C, B1, B2, B3, and B6.
Hydration and Electrolyte Balance
With a whopping 94.99% water content, coconut water is incredibly hydrating. The electrolytes present, such as potassium, sodium, and magnesium, make it an excellent choice for replenishing lost fluids and minerals after exercise or any physical activity.
Heart Health and More
The nutritional profile of coconut water supports heart health due to its low fat content and the presence of potassium, which helps regulate blood pressure levels. Moreover, its cholesterol-free status makes it a heart-friendly beverage.
Conclusion
Coconut water is more than just a refreshing drink; it's a nutrient-rich beverage that offers numerous health benefits. Whether you're looking to stay hydrated, replenish your body after a workout, or simply enjoy a healthy drink, coconut water is an excellent choice. Its low calorie and high nutrient content make it a valuable addition to any diet. So, the next time you're reaching for a drink, consider the natural goodness of coconut water.
How many calories are there in 1, 2, 3, or 5 servings of coconut water?
- Glass full of coconut water (215g)41 kcal
- Cup of coconut water (240g)46 kcal
- Half cup of coconut water (120g)23 kcal
- Ounce (oz) of coconut water5 kcal
- Half of medium size servings of coconut water20.5 kcal
- Small size serving of coconut water (172g)32.8 kcal
- Big size coconut water (280g)53.3 kcal
- Two medium size servings of coconut water82 kcal
- Three medium size servings of coconut water123 kcal
- Four medium size servings of coconut water164 kcal
- Five medium size servings of coconut water205 kcal
Compare coconut water:
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